Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
3 Rounds (7 min cap):
10 Box Jump
Max Set Strict Pull-Up
10 Overhead Squat
1 Round: Side-Butt
Thoracic:
• Peanut (2.5 min)
• Foam Roller + KB (2.5 min)
Workout of the Day for Monday, July 31st, 2017:
21-15-9:
OHS 135/95-lb, or 55% 1RM
9-6-3
Muscle-Up
“After Party”
15 min EMOM, alt:
• Toes-2-Bar
• Handstand Push-Up
• Cal Bike
Sweat Sessions Workout for Monday, July 31st, 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