Pre-Wod:
Dynamic, Group
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
5 Pull-Up
6 Sampson Stretch
7 Front Squat, tempo: 32×1
8 Good Morning
9 Toes-2-Bar
10 PVC Passthrough
Group Hip Opener
Front Rack Position Archetype
Workout of the day for Monday, December 7th, 2015:
A.
12 Min: Build to a Heavy Front Squat
B.
10 Rounds:
1 Legless Rope Climb 12ft. (Sub 3 Rope Climb, or 1 Chin-Up Hold + 5 Sec. Eccentric)
3 Front Squat @ 75% 1RM
9 WallBall 30/20-lb