Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
2 Rounds (8 min cap):
12 DBL KB/DB Sumo Deadlift
9 DBL KB/DB Hang Squat Clean
6 DBL KB/DB Jerk
50ft. DBL KB/DB OH Walking Lunge
Foundation Sequence
Pigeon (2 min/side)
Workout of the Day for Wednesday, November 8th, 2017:
Romanian Deadlift:
3 x 5 @ 60% 1RM, tempo: 71X1
21-15-9:
Deadlift 225/155-lb or, 50% 1RM Deadlift
Burpee Box Jump Over 24/20″
“After Party”
7 Rounds:
30m. Sled Push (Heavy)
10 Bulgarian Split Lunge @ 45% 1RM Backsquat
Sweat Sessions Workout for Wednesday, November 8th, 2017:
10 Rounds, 30 Seconds at Each station*:
• Calorie Row, or Bike
• Dumbbell Lunges
• Abmat Sit-Up
• Russian KB Swing
• Rest
*5 seconds transition between stations