Friday Aug 3, 2018

Warmup

  • Line Drills
  • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Couch stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 6 Toes to Bar
  • WOD “Cement Mixer”
    • On the 3:00 x 7 Rounds:
      • 400 Meter Run
      • 12 Toes to Bar
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch
    • Couch stretch