150204

Pre-Wod:
2 Rounds (10 min cap):
Up-Dawg to Down-Dawg
10 Lateral Lunge
10 Strict C2B
5 Ring Dips with Full turn-out (Sub 10 Bar Dips)
10 Good Morning
10 GHD Sit-Up
5 Rotations into Bridge Using a Wall

Mobility:
Side-Butt aka “Sweet Cheeks”
Cat/Cow
Glute Bridges
Banded Good Morning

Workout of the day for Wednesday, February 4th, 2015:
A.
Deadlift 1-1-1-1-1

B.
12 Rounds, each for time (18 min cap):
Row 150 meters Or Run 100 meters*
5 Burpee
3 Muscle Up
30 Seconds Rest

*Work on quick row exit & efficient transition into the muscle-Ups.

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