Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (7 min cap):
15 Push-up
10 DB Box Step-Up
5 Ring Row
1 min Frog
1 min Frog Rocks
1 min Single Leg Frog Rock, Left
1 min Single Leg Frog Rock, Right
Workout of the Day for Wednesday, March 21st, 2018:
5 Rounds, EMOM:
• Box Jump 30/24″
• Cal Bike, or Row
• Burpee
• Rest
“After Party”
Build to a 3-RM:
Power Clean + Push Jerk
Sweat Sessions Workout for Wednesday, March 21st, 2018:
Mobility:
• Eccentric Calve Raises (2 min/side)
Midline:
1/2 Tabata Each:
• Dead Bug
• Arch Hold
• Side-Plank (Alt. Sides)
Skill: Dubz Technique
5 Rounds, 40 sec on / 20 sec rest, alt:
• Box Jump
• DB Reverse Lunges
• Dubz
• Rest