Wednesday July 4, 2018

  • Warmup
    • 200m Run
    • Quad Stretch
    • Knuckle Drags
    • Lateral Line Hops
    • Side Lunge
    • Active Samson
    • Forward and Back Line Hops
    • Active Spiderman
    • Air Squats
    • Single Unders
    • Push-up to Down Dog
    • Hollow Hold
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 5 Front Squats
    • 5 Chest to Bar Pull-ups
    • 10 Double Unders
  • WOD – Partner “Heartbreak Kid”
    • 6 Rounds (3 each):
      • 10 Front Squats (185/135)
      • 20 Chest to Bar Pull-Ups
      • 50 Double Unders 
      • Round 1 complete 600m run
      • Round 2 complete a 400m run
      • Round 3 complete 200m run
  • Mobility
    • Static prone scorpion hold
    • Standing calf stretch