150909

Pre-Wod
12 min AMRAP:
20 Cal Row
6 Strict C2B
8 Sampson Stretch
10 Lateral Lunge
3 Inch-Worm-Up-Dawg
6 Single-Leg-Deadlift KB
8 Mountain Climbers
10 Good Morning

Workout of the day for Wednesday, September 9th, 2015:
A.
3 Minute AMRAP:
Row for Calories, Or KB Box Step-Up 53/35 to 20″ box

Rest 2 Minutes

5 Minute AMRAP:
Deadlift 3 Reps @ 75% 1RM
5 Strict-Hollow-Sternum-2-Rings

Rest 5 Minutes

3 Minute AMRAP:
Row for Calories

Rest 2 Minutes

5 Minute AMRAP:
Deadlift 3 Reps @ 75% 1RM
5 Strict-Hollow-Sternum-2-Rings

*Run in heats on 5 minute intervals: 2 heats if > 5 people want to row, 3 heats if > 10.”

B.
Max Plank

“After party”
10 Lateral Lunge
2 min Standing Straddle
10 Lateral Lunge

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