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):
6 Double KB Sumo Deadlift 53/35-lb
6/4 Cal Row
6 Sandbag Clean 100/70-lb
6 Chest-2-Bar
Pigeon Stretch (2 min/side)
Foundation Sequence
Workout of the Day for Wednesday, November 15th, 2017:
4 Rounds (14 min cap):
14 Double KB Sumo Deadlift 53/35-lb
14/12 Cal Row
14 Sandbag Clean 100/70-lb
14 Chest-2-Bar
“After Party”
7 Min AMRAP:
5 Sandbag Clean 150/100-lb
3 Bar Muscle-Up
Sweat Sessions Workout for Wednesday, November 15th, 2017:
5 Round (20 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row
10 Toes-2-Bar
*1 Minutes Rest Between Rounds