Pre-Wod:
Dynamic Group Warm-Up
3 rounds:
“Cindy”
1 Round Side-Butt
Group Hip Opener
Workout of the Day for Friday, April 27th, 2018:
Build to a 5-RM*
*Add 5-10 lb. from last week’s 5RM
10 Min AMRAP (For Quality):
5 Box Jump
10 Glute Ham Raise
15 Push-Up
Sweat Sessions Workout for Friday, April 27th, 2018:
Mobility:
Eccentric Calve Raises (3-4 min)
Thoracic (3-4 min)
Skill: DB Clean & Jerk
“Grelen”
For Time (21 min cap)
30 DB Hang Clean & Jerk
—THEN—
3 Rounds:
400M Run
21 KB Swing
12 Pull-Up
Finisher:
10 min practice: Rope Climbs