Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
7 Thruster 45/35-lb
7 Pull-Up
7 Dead Bug Rocks
7 Arch Rocks
1 Round: Side-Butt
Banded Hip Distraction
Workout of the Day for Friday, July 27th, 2018:
Backsquat:
Build to 5RM
12 Min AMRAP:
3-6-9-12-15-18-21…
Dumbbell Thruster 50/35-lb
C2B
Burpee Box Jump Over 24/20″
C2B
Sweat Sessions Workout for Friday, July 27th, 2018:
Mobility:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon
“Fight Gone Bad”
3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest