Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
Front Rack Mobility
Skill: Front Squat
Workout of the Day for Friday, June 1st, 2017:
15 min to Build to 5RM Front Squat
10 Rounds:
3 Hang Squat Clean 70% 1RM
200m Run
1 Legless Rope Climb*
*Options:
• 2 Muscle-Up/Round
• 1 Pegboard Ascent/Round
• 3-for-1 Strict Pull-Ups
• 4-for-1 Kipping Pull-Ups
Sweat Sessions Workout for Friday, June 1st, 2017:
Skill:
Sumo Deadlift High Pull
14 minute amrap:
10 Box Jump
7 Strict Pull-Up
7 DB Clean (Heavy)
14 minute amrap:
10 Kettlebell SDHP
7 Dips
7 “See the Light” Sit-Up