Pre-Wod:
Dynamic Group Warm-Up
150M Row
3 Inch-Worm-Up Dawg
10 kb Box Step-Up
10 Pistols
150M Row
8 Ring Row tempo: 31×2
10 kb Box Step-Up
10 Pistols
150M Row
8 Good Mornings
8 Hip Circles (On a box)
2 Minute Hip Flexion Archetype
Workout of the day for Wednesday, December 23rd, 2015:
A.
Deadlift (15 minutes)
5-3-3-2-2-2-1-1-1-1-1
B.
3 rounds (For Quality):
800M Run
15 Good Morning
15 GHD Sit-Up