160120

Pre-Wod:
Dynamic Group Warm-Up

Death By… (10 minute cap)
6 x 8 yard run
7 Box Jump

Workout of the day for Wednesday, January 20th, 2016:
3 Rounds:
21 Wallball
7 Deadlift 60% 1RM”

“After Party”
20 min EMOM:
Odd: Ring Row, Or Chest-2-Bar @ Tempo: 31×2
Even: Double KB Bent Over Row

Sweat Sessions Workout for Wednesday, January 20th, 2016:
Station 1:
Dumbell Thruster
Ring Row (Or Pull-Up)
Burpee

Station 2:
Row for Calories

Station 3:
Double KB Bent Over Row
Goblet Squat (Or Weighted Pistols)
Dips