160127

Pre-Wod:
2 Minutes: Eccentric Calf Raise
800M Run
10 KB Swing
10 Box Step-Up 53-35-lb KB to 20″
10 Pistols
400M Run
10 KB Swing
10 Box Step-Up 53-35-lb KB to 20″
10 Pistols
20 PVC Passthrough
2 Minutes: Hip Hinge Archetype

Workout of the day for Wednesday, January 27th, 2016:
For Time:
30 Calorie Row
15 WallBalls 30/20-lb
30 Deadlift @ 50% 1RM
15 WallBalls 30/20-lb
30 Russian KB Swings 70/53-lb
15 WallBalls 30/20-lb

Rest 5 min, then:

10 min EMOM:
Odd: 7 Ring Row, Tempo: 31×2
Even: 12 Hollow Rock, 12 Arch Rock

Sweat Sessions Workout for Wednesday, January 27th, 2016:

Station 1:
10 Dumbell Push press
40 Dubz

Station 2:
Run 400M or Row 400M
Max Burpees

Station 3:
5-10-15-20…
Abmat Sit-Up
Russian KB Swing