Pre-Wod:
Dynamic Group Warm-Up
4 Rounds (8 min cap):
12 Double KB Sumo DL
12 Cal Assault Bike
4 Strict Weighted Pull-Up @ 80-90% 1RM
1 Round: Side-Butt
Pigeon (2 min/side)
Workout of the Day for Monday, December 10th, 2017:
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+
Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.
Sweat Sessions Workout for Monday, December 10th, 2017:
Mobility:
Pigeon (2 min/side)
Skill: KB Sumo Deadlift & Single-Arm DB Push Press
32 Min AMRAP:
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Left
8 DB OH Walking Lunge, Left
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Right
8 DB OH Walking Lunge, Right