Pre-Wod:
800M Run
Dynamic Group Warm-UP
10 Hanging Scap. Raises
10 Chest-2-Bar
10 Ring Dips, full turn-out
Partner Thoracic/ Pec Smash Lacrosse Ball
2 Rounds:
3 x Arch to Hollow Swings
Bridge Rotations
2 Rounds:
1 Arch-2-Hollow + 2 Hips-to-Rings
Workout of the day for Monday, September 12th, 2016:
9-6-3
Thrusters 75% 1RM
Muscle-Up
Chest-2-Bar:
7×5 @ 75% 1RM
Sweat Session Workout for Monday, September 12th, 2016:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Walball
20 Russian KB Swing
10 Burpees
*400/200M Run after each round during rest