Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (10 min cap):
200M Run
Max Set Strict Pull-Us
14 Wallball
1 Round: Side-Butt
Couch Stretch (2 min/side)
Skill: Double KB Clean & Jerk
Workout of the Day for Monday, August 21st, 2017:
Backsquat
2 x 5 @ 70% 1RM
2 Rounds:
500M Row, or 1 Mile Bike
15 Double KB Clean & Jerk
“After Party”
5 x 8 Good Morning 40-45% 1RM Backsquat.
Sweat Sessions Workout for Monday, August 21st, 2017:
Skill: ABC Kipping Drills
4 Rounds:
3 min AMRAP:
7 DB Thrusters
7 Pull-Ups
7 Burpees
*1 min Rest
—THEN—
3 min AMRAP:
Cal Bike, or Row
*1 min Rest
*Each Round consists of two three minute amraps, with one minute rest after each amrap.