Pre-Wod:
Dynamic Group Warm-Up
2 Rounds:
200m Run
10 Front Squat
5 Burpee Box Jump Over
Group Hip Opener
1 Round: Side-Butt
Front Rack Mobility
Workout of the Day for Friday, July 6th, 2018:
Front Squat:
Build to 5RM*
*Try to add 5-10-lb to last week’s 5RM
18-15-12-9-6-3:
Strict Pull-Up, or Ring Row
Burpee Box Jump Over
—Then:
50 Dips
Sweat Sessions Workout for Friday, July 6th, 2018:
Mobility:
Eccentric Calve Stretch
Lacrosse Ball Scaps
Skill: DB Push Press & Squat Therapy
22 Minute AMRAP:
2-4-6-8-10-12-14-16-18-20…
Box Jump Over
DB Push Press
Goblet Squat
DB Bent Over Row
DB Lunges