Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
10 Double KB Sumo Deadlift
3 C2B
10 Push-Up
Banded Overhead Distraction (2 min/side)
Workout of the Day for Wednesday, September 20th, 2017:
5 Rounds:
400M Row
3 Bar Muscle-Up
Progressions:
• 6 C2B + 6 Dips
• Jumping Bar Muscle-Ups
“After Party”
4 Rounds:
10 Shovel Deadlift (each side)
10 Side-Plank Reach-Through
10 Strict Toes-2-Bar
Sweat Sessions Workout for Wednesday, September 20th, 2017:
30 Min EMOM, alt:
• Calorie Row
• WallBall
• Rest