Friday Feb 9, 2018

  • Warmup
    • :30 Seconds
      • Single Unders
      • Air Squats
      • Single Unders
      • Push-up to Down Dog
      • Single Unders
      • Sit-ups
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Warrior squat
    • Childs pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 2 Wallballs
      • 2 Double Unders
      • 2 Box Jumps
      • 2 Toes to Bar
      • 2 Chest to Bar Pull-ups
      • 2 Burpees
      • 2 Cleans
      • 2 Jerks
      • 2 Snatches
      • 2 Ring Muscle-ups
  • WOD “Open Test”
    • AMRAP 20:
      • 50 Wallballs (20/14)
      • 50 Double Unders
      • 40 Box Jumps (24/20)
      • 40 Toes to Bar
      • 30 Chest to Bar Pull-ups
      • 30 Burpees
      • 20 Cleans (145/100)
      • 20 Jerks (145/100)
      • 10 Snatches (145/100)
      • 10 Ring Muscle-ups
  • Mobility
    • Hamstring flossing
    • Banded bully stretch