Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises
3 Rounds (6 min cap):
20 Dubz
15 Air Squat
10 Push-Up
5 Chest-2-Bar
Bent Leg Hamstring Pulses (2min/side)
Couch Stretch (2min/side)
30 PVC Passthrough
Workout of the Day for Monday, May 8th, 2017:
For Time (24 min cap):
1200M Run
then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat
Progressions:
• Box Paralette HSPU
• Seated Dumbbell Strict Press
• Push-Ups, or Dips
Sweat Sessions Workout for Monday, May 8th, 2017:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Dumbbell Thruster
20 Russian KB Swing
10 Burpees
*400/200M Run after each round during rest