Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
2 Rounds, 30 Seconds each:
• Dubz
• Pull-ups
• Air Squat
• Push-ups
• toes-2-bar
15 PVC Passthrough
Front Rack Mobility
15 PVC Passthrough
Workout of the Day for Monday, October 8th, 2018:
For Time:
30 Box Jumps 24/20″
30 Chest to Bar Pull-ups
30 Kettlebell Swings 53/35-lb
30 Front Squats 115/80-lb
30 Toes to Bar
30 Push Press 115/80-lb
30 Deadlifts 115/80-lb
30 Wall Balls 20/14-lb
30 Burpees
30 Double Unders
Sweat Sessions Workout for Monday, October 8th, 2018:
Mobility:
Lacrosse Ball Glutes (2 min/side)
Pigeon (2 min/side)
Skill: Row Technique
6 Rounds (25 min time-cap):
20 Calories Bike, or Row
10 Strict Pull-Up
20 WallBall
10 Dips