161005

160919-cameron-thorn

Pre-Wod
Eccentric Calf Raise


Dynamic Group Warm-Up


Partner Calf Smash


Skill: Pose

Workout of the Day for Wednesday, October 5th, 2016:
Run 1 Mile

“After Party”
Grip o Death, 7 Rounds:
5 Shovel Deadlift (each side)*
7 Fat-Grip Strict Pull-Up**
5 Back-Hip Extension

*Try Anywhere from 5-lb to 45-lb on one side only.
**Make sure to include the eccentric in the rep!

Sweat Session Workout for Wednesday, October 5th, 2016:
10 Rounds, 30 Seconds at Each station:
Burpees
Box Jump
DB Bent Over Row
Ab-mat Sit-Up
Rest