Friday Jan 4, 2019

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Quad Stretch
    • Active Samson
    • Active Spidermans
    • Push-up to Down Dog
    • Air Squats
  • Wall Ball Partner Warm Up
    • :20 Seconds Chest Passes
    • :20 Seconds Lateral Passes
    • :20 Seconds Lateral Passes (Other Side)
    • :20 Seconds Squat Passes
  • Mobility
    • Dumbbell squat hold
    • Dumbbell ankle stretch
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 5 Wall Balls
      • 4 Alternating Dumbbell Snatches
      • 3 Lateral Burpees over Rower
  • WOD “Vader”
    • 3 Rounds:
      • 24/17 Calorie Row
      • 21 Wallballs (20/14)
      • 18 Alternating Dumbbell Snatches (50/35)
      • 15 Lateral Burpees over Rower
  • Mobility
    • Banded straight arm internal rotation
    • Couch stretch