160606

Pre-Wod:
Dynamic Group Warm-Up


5 Min AMRAP: Burpee Box Jump Over


Group Hip Opener

Workout of the day for Monday, June 6th, 2016:
A.
12 Minutes to build to a Heavy Squat Clean Thruster & Warm-Up for Pull-Ups

B.
“Fran”
21-15-9
Pull-Ups
Thruster

“After Party”
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135/95
20 Box Jumps 24″/20″

Sweat Sessions Workout for Monday, June 6th, 2016:
8 min AMRAP:
10 Dumbbell Hang Clean
10 Dumbbell Jerk
10 Box Jump

8 min AMRAP:
5-10-15-20-25…
Strict Pull-Up
Burpee

8 min AMRAP:
5 Side-Plank Reach Through (Each Side)
15 WallBall
25 Alt. Lunges