181116

Pre-Wod
Dynamic Group Warm-Up


5 Min EMOM:
6 x 8 yard sprint
7 Burpees


Lacrosse Ball Glute Smash
Seated Straddle

Skill: Wallball Effeciency

Workout of the Day for Friday, November 16th, 2018:
12 Min AMRAP:
Max Walballs*
*Every break Complete 10 Cal Bike, or Row

Rest 5 Min, then:

12 Min AMRAP*:
8 C2B
12 Squat
8 Burpee
12 Lunges

*With a 20/14-lb Weight Vest

Sweat Sessions Workout for Friday, November 16th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: DB Hang Clean & Jerk

3, 6, 9 Min AMRAPS:
15 Calorie Bike, or Row
15 Burpee
15 DB Hang Clean & Jerk
15 KB Reverse Lunge
15 Weighted Abmat sit-ups
15 DB Box Step Over

*3 min rest between rounds