Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (9 min cap):
50 ft. Lunge
10 Good Morning 45/35-lb
5 Single Leg Box Drive Thru (Each Side)
10 Side-Plank Reach Thru (Each Side)
Pigeon (2 min/side)
Workout of the Day for Wednesday, October 18th, 2017:
For Time*:
1 Legless Rope Climb**
10 GHD Sit-Up, or Weighted Abmat Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
3 Legless Rope Climb
10 GHD Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
1 Legless Rope Climb
10 GHD Sit-Up
200 M Run
*Wear a weight Vest 20/14-lb
**Progression:
• 3 for one Strict Pull-Up
• 5 for one Kipping Pull-Up
Sweat Sessions Workout for Wednesday, October 18th, 2017:
Skill: MedBall Clean, and DB Clean & Jerk
3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Kettle Bell Swing
• MedBall Cleans
• DB Clean & Jerk
• Rest