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Pre-Wod:

10 Min AMRAP:

2 Inch-Worm-Up-Dawg

4 Lateral Lunge with KB

6 Alt. Pistols

8 Single Leg Deadlift 45/35-lb Bar
30 Second Piriformis, each side

1 Round: Side-Butt

3 Rounds:

5 Good Morning, increase load each round

Workout of the day for Wednesday, July 8th, 2015:

A.
6 Sets Every 90 Seconds:
Pause Snatch Deadlift* + Snatch Pull x 3 Reps

Pause Position: *1-inch, below knee, above knee, power

B.
21-15-9
WallBall
Deadlift 50% 1RM

After Party
4 Rounds with partner:
30 Second Weighted Plank each, increase weight each round
18 Hollow + 18 Arch Rocks after each round

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