Friday April 27, 2018

  • Warmup
    • :30 Seconds
      • Easy Row
      • Push-up to Down Dog
      • Medium Row
      • Active Samson
      • Faster Row
      • Active Spidermans
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Chest stretch
    • Hip bridge
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 10 Deadlifts (Lighter Weight)
      • 5 Lateral Barbell Burpees
      • Build to Workout Weight
    • 1 Round
      • 100 Meter Row
      • 5 Deadlifts (Workout Weight)
      • 5 Lateral Barbell Burpees
  • WOD “Belt Buckle”
    • For Time:
      • 1,000 Meter Row
      • 30 Deadlifts (225/155)
      • 50 Lateral Barbell Burpees
  • Mobility
    • Crossover Symmetry Recovery
    • Banded hip in extension