Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
5 min AMRAP:
6 x 8 yard sprint
6 Pull-Up
6 Double KB Deadlift
Banded Hip Distraction (42 pulses/side)
Banded Pigeon
Workout of the Day for Wednesday, June 6th, 2017:
30 min EMOM, alt:
Dubz
Chest-2-Bar
3 Sumo Deadlift*
*Start at 80%, stay to work on technique or build as speed and form allow
Sweat Sessions Workout for Wednesday, June 6th, 2017:
Mobility:
Lacrosse Ball Glute Smash
Skill: Row Technique
5 Rounds*:
250m Row, or 500m Bike Sprint
*Rest 2-3 minutes after each sprint. Complete 25 Weighted Abmat Sit-Ups between each round.