**Holiday Schedule for MLK Day, Monday January 18th, 2016:
Morning: 8am, 9am, 10am (Open Gym)
Afternoon: 4PM, 5:00 (Open gym), 5:30pm (Sweat Sessions)
Pre-Wod:
400M Run or 500M Row
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
5 Pull-Up
6 Turkish Get-Up
7 WallBall
8 Mountain Climber (Hip Opener)
9 Toes-2-Bar
10 Good Morning
11 WallBall
12 Single-Arm Kettle Bell Swing
2 Minutes: Hip Hinge Archetype
35 PVC Passthrough
Skill:
Clean & Jerk Barbell Cycling
Workout of the day for Monday, January 18th, 2016:
A.
4 Rounds:
30 Box Jump 24/20
20 Russian KB Swing 70/53-lb
10 Squat Clean & Jerk @ 35% 1RM
B.
4 Rounds:
5-10 G.H.R (or 15 Double KB Romanian Deadlifts)
20 Side-Plank Reach Throughs
Sweat Sessions Workout Monday, January 18th, 2016:
4 Rounds:
WallBall
KB Swing
Dubz
Push-Up
Ring-Row (Or Strict Pull-Up)
Rest