Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
3 Rounds:
5 Thruster 45/35-lb
5 Good Morning
5 Strict Chest-2-Bar
5 PVC Passthrough
1 Round: Side-Butt
Skill: Front Rack Mobility
Workout of the Day for Friday, September 21st, 2018:
Front Squat:
Build to 5RM
30-20-10:
Front Squats, 115/80-lb or 45% 1RM
Chest-2-Bar
Sweat Sessions Workout for Friday, September 21st, 2018:
Mobility:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough
Skill: PVC Push Press
For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry
—
200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry
—
100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry