Hey Dream Teamers, This WOD is Special.  Be at the Box to find out why.

Soft Tissue:
Foam Roll
- T-Spine
-Lats
- Quads
- IT Bands
- Hip Flexors
- Adductors
Ball Roll
- Glutes/Piriformis
- Calves

Mobility: (Barefoot)
10 (1) Leg Supine Bridges
10 Half Kneeling Adductor Dips
10 Wall Ankle Mobs.
10 Wall Hip Flexor Mobs.
10 OH Lunge to Hip Lift
10 Mo’ Money
10 Bent Over T-Spine Rotation

Warm-Up: (Barefoot)
2 Minute Jump Rope
(2 Rounds)
15 Seal Jacks
15 Jumping Jacks
10 High Knee Skips
10 High Knee Runs
10 Cariocas
10 Lateral Forward Lunge
10 DB Shoulder Press

Camo and Steven know the feeling.

Workout of the Day:
  “Filthy Fifty”

50 Box Jumps 24”
50 Jumping Pull -Ups
50 KB Swings 1 Pood
Walking Lunge 50 Steps
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings
50 Wall Balls 20/14
50 Burpees
50 Double Unders

Post time and thoughts to comments

Soft tissue:
Foam roll:
Lats
Adductors
Hip flexors

Ball roll:
IT bands
Glutes/pereformis
Calves
Pecs
Tris

Mobility:
10 OH lunge w/hip lift
10 Wall ankle mobs
10 Half kneeling adductor dips
10 Yoga plex
10 Mo money
10 Scapula wall slides

Warm up:
350 m row @ damper 4 (33-36 spm)

2 rounds:
10 Burpees
10 Box jumps
10 Back extensions
10 Muscle up rows
10 Medball cleans
10 Single leg deadlifts

Work out of the Day:

4 Rounds for time of:

15 DB split cleans (40/30)
15 Pull ups

Recovery:
Elbow mobility

Post times and thoughts to comments.

Soft Tissue:
Foam Roll
- T-Spine
-T- Spine Extension
Ball Roll
- QL
- Glute
- Piriformis
- Calves

Mobility:
10 Shin Box
10 Spiderman Walk w/Rotation
10 OH Lunge to Hip Lift
10 Lying Shoulder Rotation
10 Iron Cross
10 Bentover T-Spine Rotation

Warm-Up:
(3 Rounds)
10 Heidens
10 Lateral High Knees
10 Cariocas
10 High Knee Skips
10 High Knee Runs
10 Butt Kick Runs
10 Straight Leg March

Workout of the Day:

For Time:

1000m Row
100 Double Unders
100 Situps

Post time and thoughts to comments

Soft tissue:
Foam roll:
Quads
IT bands
Hamstrings

Ball roll:
Glutes
Infraspinatus
Pecs

Mobility:
10 1-leg supine bridge
10 Split stance kneeling adductor mobs
10 Wall hip flexor mobs
10 Mo money
10 Yoga plex
10 Spiderman push ups
10 Squat to stands

Warm up:
2 Rounds:
10 Reverse lunges
10 Ring rows
10 Sit ups
10 KB swings
10 Hip extensions
10 Step ups

Work out of the Day:
EMOM:
Complete 5 body weight deadlifts and max push ups.

The goal is to complete 200 TOTAL push ups!
Every minute perform 5 body weight deadlifts, for the rest of the minute perform as many push ups as you can.  At the top of the next minute perform 5 deadlifts and max push ups and so on until you reach 200 push ups.

Post total time for 200 push ups.

Soft tissue:
Foam roll:
Hip flexors
Quads
IT bands

Ball roll:
Glutes
Calves
Arch of foot

Mobility:
10 Half kneeling adductor dips
10 Wall hip flexor mobs
10 Shin box
10 Spiderman walk with rotation
10 Lying shoulde rotation
10 Mo money
10 OH lunge to hip lift

Warm up:
2 minute jump rope

2 rounds:
10 OHS
10 Push ups
10 Sit ups
10 Pull ups
10 Hip extensions
10 Ring dips

Work out of the Day:

OHS
3-3-3-3-3

Post loads and thoughts to comments.

Tabata MASH UP!

Box jumps
Sit ups
KB swings

:20 sec work followed by :10 sec rest.  Moving from one movement to the next for a total of 8 “rounds”...24 total work intervals.

Post thoughts to comments.

Sorry about the late post!! 

Soft Tissue:
Foam Roll
- Adductors
- T-Spine
Ball Roll
- Hip Flexors
- Glutes
- Calves

Mobility:
8 1 Leg Supine Bridge
8 Kneeling Adductor Mobs.
10 Wall Hip Flexor Mobs.
10 Wall Ankle Mobs.
6 Squat to Stands
10 Spiderman Walk w/Rotation
10 Mo’ Money

Warm-Up:
Burgener Warm-Up (PVC, TB, Bar)
(2 rounds)
5 Muscle Snatch
5 Turkish Getups
5 Sots Press
5 Burpees

Workout of the Day:
Power Snatch 1-1-1-1
Snatch High Pull 3-3-3 70% 1RM
Snatch Push Jerk (behind neck) 4-4-4-4 50% 1 RM

Post Loads and thoughts to comments

Recovery:
Ball Roll - Infraspinatus

REMINDER:  Tonight at 6pm is our nutrition seminar given by the awesome Almine Barton!  It’s not about eating perfect 100% of the time, but all of us can benefit from healthier choices, come find out what that might look like for you!  Also, BONUS POINT OPPORTUNITY!!!  If ALL of your team members are at the nutrition seminar, your team gets a bonus point!