Pre-Wod:
Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out (2 min/side)
4 Rounds (8 min cap):
12 Double KB Sumo DL
40 Dubz
12 Push-Up
1 Round: Side-Butt
Couch Stretch (2 min/side)
Workout of the day for Friday, December 29th, 2017:
For Time*:
20 Back Squats 225/155, or 65% 1RM
2 mile run
20 Back Squats 225/155
*Taken From a Rack
“After Party”
7 Rounds:
7 Weighted GHD Sit-Up
14 Hollow Rocks
7 Back-Hip Extension
14 Arch Rocks
Sweat Sessions Workout for Friday, December 29th, 2017:
Mobility:
Fragon (2 min)
Lizard (1 min)
Half Front Split (1 min)
Pigeon (1 min)
Skill: Medball Clean, Sandbag Clean
5 Rounds (20 min cap):
12 KB Deadlift
9 Medball Clean
6 DB Push Press
3 Sandbag Clean