160201

**Announcements:
• Body Fat Test is coming this Tuesday (Feb 2nd) from 3:00-7:00PM. Sign-Up on the white-board. Or email me to reserve a spot.
• This Friday will be a special announcement, get excited!

Pre-Wod:
400M Run or 500M Row
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
4 Sampson Stretch
5 Pull-Up
400m Run
10 Toes-2-Bar
10 Wallball
10 Toes-2-Bar
10 Wallball
30 PVC Passthrough

3 rounds:
5 Deadlift
5 Good Morning
5 BackSquat
5 BTN (Behind the Neck) Push Press

2-4 Minutes: Front Rack, Hip Hinge, Overhead, or Hip Opener

Workout of the day for Monday, February 1st, 2016:
A.
10 minutes:
Build to a heavy 2-Rep Thruster

B.
*Complete in any rep scheme:
75 Thruster @ 50% 1RM
75 Chest to Bar

Any time you rest, run 200m (or row 200m).

Sweat Sessions Workout for Monday, February 1st, 2016:

Station 1:
E2MOM, for 4 Sets:
10 Calorie Row
Box Jumps

Station 2:
E2MOM, for 4 Sets:
20 Dumbell Lunges
Toes-2-Bar

Station 3:
8 min AMRAP:
5 Burpee
5 Push-Up
5 Ring Row