Pre-Wod:
Dynamic Group Warm-Up

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3 Rounds:
6 Trap-3 Raise 2.5-5 lb plates

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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