Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
Workout of the Day for Wednesday, July 11th, 2018:
30 min EMOM*:
Wallball
Dubz
GHD Sit-Up, or V-Up
*Use the first round to establish a baseline: work for 40 seconds at about 80% intensity. Choose a rep scheme you can maintain for all 10 rounds.
“After Party”
Every 3 Minutes for 9 Minutes:
20/16 Cal Bike Sprint
Sweat Sessions Workout for Wednesday, July 11th, 2018:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon
Skill: Sandbag Clean, and DB Clean & Jerk
3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Sandbag Clean
• DB Clean & Jerk
• Rest