Pre-Wod:
Dynamic Group Warm-Up
Tabata Row/Bike/Ski
1 Min: Dragon (each side)
1 Min: Lizard (each side)
1 Min: Fragon (each side)
2 Rounds:
5 Romanian Deadlift
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 Hang Power Snatch
5 Knee-2-Elbow
Skill: Review Open Standards
Workout of the Day for Friday, January 11th, 2019:
WORKOUT 15.1
9 minutes of:
15 toes-to-bars
10 deadlifts 115/75-lb
5 snatches 115/75-lb
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Sweat Sessions Workout for Friday, January 11th, 2019:
Mobility:
1 Min: Dragon (each side)
1 Min: Lizard (each side)
1 Min: Fragon (each side)
“Fight Gone Bad”
3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest