Pre-Wod:
Dynamic Group Warm-Up
2 Rounds:
8 Push-Ups
8 Toes-2-Bar
8 Cal Row
8 DB Box Step-Over
8 DB Overhead Lunge Right-Arm
8 DB Overhead Lunge Left-Arm
Workout of the Day for Friday, May 11th, 2018:
For time:
50 handstand push-ups*
50 toes-to-bars
50-cal. Bike, or Row
50 dumbbell box step-overs 50/35-lb
50-ft. right-arm dumbbell overhead lunge 50/35-lb
50-ft. left-arm dumbbell overhead lunge 50/35-lb
*Progressions:
• KettleBell Z Press
• DB Push Press (Heavy)
• Push-Ups
• Dips
Sweat Sessions Workout for Friday, May 11th, 2018:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough
Skill: Kipping
21-15-9 (7 min cap):
Thruster
Pull-Up
10 min AMRAP:
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over