Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
3 Rounds (12 min cap):
200M Run
5 Toes-2-Bar
10 DBL KB Sumo Deadlift
5 Box Jump
10 Banded Good Morning
Eccentric Calve Raises (2 min/side)
Workout of the Day for Friday, September 8th, 2017:
2 Rounds (17 min cap):
100 double-unders
25 toes-to-bars
25 deadlifts 225/155 lb., or 55% 1RM
25 box jump overs 24/20 in.
Sweat Sessions Workout for Friday, September 8th, 2017:
30 Min EMOM:
• Calorie Row
• DB Thruster
• Ring Row, or Pull-Up
• KB Deadlift
• Rest