Pre-Wod:
Dynamic Group Warm-Up
30s on/30s off, for 3 rounds (each):
Pull-Up
Burpee
2 Minutes: Hip Hinge Archetype (each side)
Workout of the day for Friday, May 13th, 2016:
Every 3 Minutes for 10 rounds complete*:
1 OHS
2 Front Squat
3 Back Squat
4 Burpee
*Begin around 50% of your 1RM and add weight each round.
Sweat Sessions Workout for Friday, May 13th, 2016:
15 Rounds:
15 DB Deadlift
15 DB Hang Power Clean
15 DB Thrusters
15 Ring Row
15 min AMRAP:
200M Run
5 Burpee Box Jump Over
30 sec. Plank