Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)
5 min AMRAP:
7 Strict Pull-Up
7 Push-Up
14 Air Squat
7 Side-Plank Reach Through (each side)
1 Round: Side-Butt
Group Hip Opener
Skill: Barbell Cycling
Workout of the Day for Monday, August 13th, 2018:
21-15-9:
Clean & Jerk 95/65-lb
Bar Facing Burpee
Rest 5 Min, Then:
4 Rounds:
200m Run
15 KB Swing 79/53-lb
10 Dips
Rest 5 Min, Then:
9-15-21:
Clean & Jerk 95/65-lb
Bar Facing Burpee
Sweat Sessions Workout for Monday, August 13th, 2018:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg hamstring Pulses (2 min/side)
For Time (20 min cap):
40 Burpee
40 KB Swing
40 Box Jump
40 DB Push Press
40 Lunges
40 Abmat Sit-Ups
40 Calorie Row, or Bike