Pre-Wod:
Dynamic Group Warm-Up
5 min AMRAP:
2 Wallball, 2 burpee
4 WallBall, 4 Burpee
… add 2 reps each round
Group Hip Opener
Partner Thoracic Stretch
Workout of the Day for Friday, September 30th, 2016:
15 min, build to a heavy Overhead Squat
21-15-9
OHS 50-60% 1RM
Pull-Ups
Sweat Session Workout for Friday, September 30th, 2016:
5 Rounds (20 min cap):
10 Dumbbell Clean & Jerk
20 KB Lunge
30 Yard Sled Push 90-lb
400M Run (or 400m row)