Pre-Wod
Dynamic Group Warm-Up
2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 BTNPP
5 Strict Pull-Up
Group Hip Opener
Skill: Squat Clean—Receiving The Bar
Workout of the Day for Wednesday, November 7th, 2018:
3-6-9-12-9-6-3:
Squat Clean 185/130-lb, or 70% 1RM
C2B
“After Party”
7 Rounds:
30m. Sled Push (Heavy)
10 Bulgarian Split Lunge @ 40% 1RM Backsquat
Sweat Sessions Workout for Wednesday, November 7th, 2018:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right
15 PVC Passthrough
Peanut (2 min)
15 PVC Passthrough
Skill: Row Technique
10 Rounds:
30 Sec: Burpee
30 Sec: Row
30 Sec: DBL KB Deadlift
30 Sec: Rest