151202

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Pre-Wod:
750M Row (or 800M Run)
1 Min Couch stretch, each side
50 Dubz
3 Inch-Worm-Up Dawg
6 Alt. Sampson Stretch
20 Box Jump
8 Hip Circles (On a box)
1 Minute Hip Flexion Archetype

3 x 5:
Single Leg Deadlift
Good Morning
Back Squat
Behind the neck Push Press

Workout of the day for Wednesday, December 2nd, 2015:
A.
3 Minute AMRAP:
3 Deadlift @ 50% 1RM
6 Box Jump Over 20/24″
30ft. Famers Carry 53/35-lb*

Rest 3 Minutes, Then:

9 Minute AMRAP:
3 Deadlift @ 50% 1RM
6 Box Jump Over 20/24″
30ft. Famers Carry 53/35-lb*

*Don’t Drop the KBs or DBs!

B.
5 Rounds:
4 Strict Chin-Up + 4 Sec. Eccentric
9-12 Reverse Hyper