Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (7 min cap):
250M Row
16 ft Walking OH Plate Lunge 45/25-lb
Bent Leg Hamstring Pulses (42/side)
Squat Routine 2.0
Workout of the Day for Tuesday, May 5th, 2017:
3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95
“After Party”
4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft
5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53
Sweat Sessions Workout for Tuesday, May 6th, 2017:
30 Min AMRAP:
200M Run
5 Pull-Up
10 Push-Up
15 Air Squat
200M Run
21 Russian KB Swing
12 Pull-Up
200M Run
50M Sled Push
15 Burpees
50 Abmat Sit-Up