Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Seated Pancake QL Stretch
Skill: Deficit Deadlift
Workout of the Day for Wednesday, January 16th, 2019:
Deficit Deadlift
(Week 1)
3-3-3 @ 80% 1RM
14 Min AMRAP:
7 Muscle-Up
14 Deadlift @ 55%1RM
Sweat Sessions Workout for Wednesday, January 16th, 2019:
Mobility:
Side-Roll (2 min/side)
Banded Overhead Distraction (2 min/side)
E2MOM for 7 Rounds:
15/12 Calorie Row/Bike/Ski
Max Dumbbell Box Step-Up with remaining Time
E2MOM for 7 Rounds:
10 V-Up
10 Tuck-Up
10 Hollow Rocks
Max Russian KB Swing with remaining Time