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Lauren & Stacey at Iron October

Pre-Wod:
Dynamic Group Warm-Up


7 minute EMOM:
6 x 8 yard sprint & 7 Burpees


3 Inch-Worm-Down-Dog
4 Sampson Stretch
8 Lateral Lunges
1 Minute Standing Straddle


Skill: Tall Squat Clean

Workout of the day for Monday, October 10th, 2016:
For Time, In Teams of 2:
460M Burden Run, with 53/35-lb KB each
60 Hang Power Cleans 135/95-lb
60 Box Jumps
460M Farmer Carry 53/35-lb
60 Calorie Row, or 60 Calorie Bike
60 Thruster 135/95-lb

“After Party”
3 Rounds:
200M Barbell Carry @ 55-60% 1RM Backsquat
30 Side-Plank Reach Through (15 each side)

Sweat Sessions Workout for Monday, October 10th, 2016:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Walball
20 Russian KB Swing
10 Burpees

*400/200M Run after each round during rest