Friday Aug 31, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Knuckle Drags
    • Active Samson
    • PVC Pass Throughs
    • Cradle Stretch
    • Active Spidermans
    • Air Squats
    • PVC Pass Throughs
    • Side Lunge
    • Push-up to Down Dog
    • PVC Overhead Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 
5 Back Squats
    • 
5 Elbow Rotations

    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 
5 Snatch Grip Stiff-Legged Deadlifts
  • Movement Review
    • Pausing Overhead Squat
      • Moderate Set of 2
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Overhead Squats (Workout Weight)
  • WOD “Nancy”
    • 5 Rounds:
      • 400 Meter Run
      • 15 Overhead Squats (95/65)
  • Mobility
    • Banded bully stretch
    • Couch stretch