Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
12/10 Cal Bike, or Row Sprint
2 Min Recovery Ride/Row between sets
Group Hip Opener
1 Round: Side-Butt
Workout of the Day for Friday, June 29th, 2018:
Front Squat:
Build to a 5RM
5 Rounds:
20 Wallball 20/14-lb
10 GHD 20/14-lb, or V-Up
5 Bar Muscle-Up with a 10/6-lb MedBall*
*Progression:
5 Strict Weighted Pull-Ups
Mobility:
Group Hip Opener
Banded Hip Distraction (2 min/side)
5 x 4 Minute AMRAP*:
30 Alt. DB Snatch
30 Abmat Sit-Up
30 Air Squat
30 Cal Bike, or Row
*2 Min Rest Between Rounds