161016

Pre-Wod:
15 min AMRAP:
Row 20 Calories
10 Alt. Single-Leg Deadlift 45/35#
10 Box jump
10 G.H.R.
10 Box Jump
10 Lateral Lunge
10 Box Jump
10 Sampson Stretch
2 Minutes: Hip Hinge Archetype

Workout of the day for Wednesday, January 6th, 2015:

A. (Skill)
7 Rounds:
3-Position Clean Deadlift* + Pull from High Hang x 5
* 3-Second Pause: 1-inch off the floor, 1-inch below the knee, 1-inch above the knee

B.
Bulgarian Split Squat*
5 sets of 10 (each side)
Romanian Deadlift*
5 sets of 10

*Increase the weight each set. Perform Bulgarian Split squat with back foot raised on a 45-lb plate.

“After Party”
3 Rounds:
20 Calorie Row
20 GHD Sit-Up
20 Double KB Overhead Squat (Light)