Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
21-15-9
Plate Clean & Jerk
*150M row after each round
Bent Leg Hamstring Pulses (2min/side)
Skill: Push Jerk
Workout of the Day for Wednesday, July 26th, 2017:
“DT”
Five rounds for time of:
12 Deadlift 155/105-lb, or 70% 1RM Jerk
9 Hang power clean
6 Push jerk
“After Party”
2 Rounds:
50/40 Cal Row
5 Legless Rope Climb 15/12ft.
50/40 Cal Cal Assault Bike
5 Legless Rope Climb
Sweat Sessions Workout for Wednesday, July 26th, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Dumbbell Lunges
Abmat Sit-Up
Russian KB Swing
Rest
*5 seconds transition between stations