Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle
Partner Calf Smash
Lacrosse Ball Foot Roll-Out
50 PVC Passthrough
Workout of the day for Wednesday, September 28th, 2016:
4 Rounds:
12 Deadlift @ 65% 1RM
12 Russian KB Swing 70/53
12 DB Box Step Up 50/35-lb
12 GHD Sit-Up
30 Dubz
“After Party”
400M Sled Pull 90/70-lb
Sweat Sessions Workout for Wednesday, September 28th, 2016:
5 Rounds: “Rowling”
3 Rounds:
1/2 Tabatta at each station:
• Calorie Row
• Dumbbell Push Press
• Russian KB Swing
• “”See The Light”” Sit-Up
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