160217

Pre-Wod:
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
1 minute Standing Straddle


2 Rounds:
10 Strict Chest-2-Bar
10 Box Jump
10 Push-Up
10 Air Squat
10 Good Morning
Hip Opener


1 Round: Side-Butt
2 minutes: Hip Hinge Archetype Mobility/Stability

Workout of the day for Wednesday, February 17th, 2016:
A.
15 minutes:
Build to a heavy 5-Rep Deadlift*
*Build to Today’s heavy 5-Rep, let form dictate the load.

B.
21-15-9
Deadlift 50% 1RM
Box Jump

Sweat sessions workout for Wednesday February 17th, 2016:
Station 1:
8 minute AMRAP:
5-10-15-20…
Wallball
Burpee

8 minute AMRAP:
5-10-15-20…
Dumbbell Squat Clean thruster
Ring row

8 minute AMRAP:
5-10-15-20…
Goblet Squat
Push-Ups