Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
6 Trap-3 Raise 2.5-5 lb plates
15 PVC Passthrough
Lacrosse Ball Scaps Smash
Peanut Smash
15 PVC Passthrough
Skill: Push Jerk
Workout of the Day for Wednesday, October 10th, 2018:
Push Jerk:
5 x 2, Build Each Set*
*Add 5-10 lb. heavier than last week
7 Rounds:
14/10 Cal Bike, or Row
7 Push Jerk 135/95-lb
14 GHD Sit-Up, or V-Up
Sweat Sessions Workout for Wednesday, October 10th, 2018:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right
15 PVC Passthrough
LacrosseBall Scaps
15 PVC Passthrough
Skill: Squat Therapy
10 Rounds:
40 Sec: Dumbell Thruster
40 Sec: Box Jumps
40 Sec: Rest