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Jesse Workout of the Day

Pre-Wod
Dynamic Group Warm-Up


QL Smash
Psoas Smash

Workout of the Day for Wednesday, November 28th, 2018:
20 Min EMOM, alt*:
Cal Row
Dubz

* Tabata scoring: record your lowest round of calories and lowest round of Dubz.

For time:
21-15-9:
HSPU
9-6-3:
Sandbag Cleans 150/100-lb
3-2-1:
Legless Rope Climb*

*Progressions:
1-for-1 Rope Climb
1-for-1 Strict Muscle-Ups
2-for-1 Kipping Muscle-Ups
3-for-1 Strict Pull-Up
4-for-1 Ring Row

“After Party”
1/2 Tabata each:
Weighted Abmat Sit-Up
Hollow Rocks
Arch Rocks
Side-Plank Reach through (each side)
V-Up

Sweat Sessions Workout for Wednesday, November 28th, 2018:
Mobility:
3-Primary SMR
Hamstring (2 min/side)

30 Min EMOM:
• Burpee
• Bike, or Row
• Rest