Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
5 Tall Muscle Clean
5 Backsquat
5 Good Morning
5 Pull-Ups
1 Round: Side-Butt
Group Hip Opener
Workout of the Day for Wednesday, June 20th, 2018:
For Time:
500m Row, or 1k Bike
5 Legless Rope Climb*
30 Power Clean 115/85-lb
1000m Row, or 2k Bike
30 Power Clean 115/85-lb
5 Legless Rope Climb
500m Row, or 1k Bike
*Progressions:
4-to-1 Strict Pull-Up
6-to-1 Kipping Pull-Up
Sweat Sessions Workout for Wednesday, June 20th, 2018:
10-9-8-7-6-5-4-3-2-1:
KB Reverse Lunge
Box Jump
Sandbag or Medball Clean
Push-Up