Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
12 Cal bike or Row Sprint
*2 min easy recovery between rounds
1 Round: Side-Butt
Group Hip Opener
Workout of the Day for Friday, April 20th, 2018:
Front Squat:
Build to a 5-RM*
*Add 5-10 lb. from last week’s 5RM
Qualifier Wod #2
4 Rounds (15 min cap):
25 Chest-2-Bar
5 cleans 245/170-lb, or 80% 1RM
Sweat Sessions Workout for Friday, April 20th, 2018:
Mobility:
Foot Smash, Lacrosse Ball (2 min/side)
Eccentric Calve Raises (2 min/side)
Dragon (2 min/side)
Skill:
• Hip Hinge
• KB Deadlift
• Dubz
• Push-Up
30-20-10 (21 min cap):
Dubz
KB Deadlift
Push-Up
Ring Row
Abmat Sit-Up