Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (10 min cap):
200M Run
10 Good Morning 45/35-lb
5 Front Squat
10 False Grip Ring Row
Group Hip Opener
Skill: Gymnastics Kip
Workout of the Day for Monday, October 16th, 2017:
Front Squat:
2 x 5 @ 70% 1RM
“15.3”
14 minutes AMRAP:
7 muscle-ups
50 wall-ball shots 20/14-lb
100 double-unders
Sweat Sessions Workout for Monday, October 16th, 2017:
12 Min AMRAP:
5 Ring Row, Or Strict Pull-Up
10 Push-Up
20 Russian KB Swing
40 Dubz
12 Min AMRAP:
5 Burpee
10 Box Jup
20 WallBall
40 Dubz