Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (8 min cap):
5 Muscle-Clean 45/35-lb
5 Good Morning
5 OHS
5 Knee-2-Elbow
10 Wallball
Pigeon (2 min/side)
Workout of the Day for Friday, October 27th, 2017:
Overhead Squat (10 min):
2 x 5 @ 70% 1RM
14 minutes AMRAP:
60-calorie row, or 800M Run
50 toes-to-bars
40 wall-ball 20/14 lb.
30 cleans 135/95, or 60% 1RM
20 muscle-ups
Sweat Sessions Workout for Friday, October 27th, 2017:
Skill: MedBall Clean
For Time (28 min cap)
800M Run
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean