160208

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
10 Dumbell Thruster
10 Box Jump


1 Round Side-Butt
Front Rack Mobility

Workout of the Day for Monday, February 8th, 2016:
5 min AMRAP:
4 Ring Dips
3 Front Squat @ 65% 1RM

Rest 5 minutes, then:

For Quality:
50 Chest-2-Bar
25 Front Squat @ 50% 1RM
50 Yard Handstand Walk
25 Front Squat @ 50% 1RM

Sweat Session Workout for Monday, February 8th, 2016:
Tabatta 20 seconds on, 10 seconds rest for 8 rounds at each station:
• 8 yard sprint
• Dumbell Reverse Lunge
• Double-Unders
• Ring Row
• Burpee Box Jump Over
• Plank