Pre-Wod
Dynamic Group Warm-Up
Group Hip Opener
2 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
5 Burpee
Banded Hip Distraction (2 min/side)
Skill: Tall Clean
Workout of the Day for Wednesday, December 5th, 2018:
Every 90 Sec for 5 Rounds:
3 x Tall Clean, Build Each Set
7 Rounds:
2 Min on + 1 Min off
15/12 Cal Row, or Bike, or Ski
5 Deadlift @ 60% 1RM
Max Bar Facing Burpee
Sweat Sessions Workout for Wednesday, December 5th, 2018:
10-9-8-7-6-5-4-3-2-1:
KB Reverse Lunge
Box Jump
Sandbag, or Medball Clean
Push-Up