Pre-Wod:
Group Medball Run
Hip opener, Up-Dawg-Down-Dawg
6 Rounds (7 min cap):
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar
Workout of the day for Thursday, June 3rd, 2015:
A.
3 Rounds: 6 Pause Clean Deadlift*
*1-inch, below knee, above knee, power
B.
3, 6, 9 Min AMRAP:
20 Cal Row
20 Hang Power Clean 45% 1RM
20 WallBall
20 Box Jump
20 SDHP
200 Dubz
*3 Min Rest Between Rounds.
Begin each round with the Row. If more than 3 people, run heats every minute (rowers must get off the rower at 50 seconds if 20 calories are not completed).