151011

Pre-Wod:
7 Minute AMRAP:
200M Run
4 Inch-Worm-Up-Dawg
6 Alt. Sampson Stretch
8 Strict Pull-Up
10 Push-Up
12 Lateral Lunges
14 PVC Passthrough

Workout of the day for Thursday, October 22nd, 2015:

4 Rounds (for quality):
10 HSPU (Sub DB Strict Press @ 65% 1RM)
15 See-The-Light Sit-Up
20 Double Russian KB Swing 35/26-lb

Rest 3 min

7 min AMRAP:
Alt. Dumbell Snatch 50/35-lb

Rest 5 min

With Remaining Time (For Quality):
500M row
10 Hip-Back Extensions
Pec Smash with Lacross Ball
1 min Pigeon Stretch, each side

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