Friday July 13, 2018

  • Warmup
    • :30 Seconds
      • Active Spidermans
      • Air Squats
      • PVC Pass Throughs
      • Walkouts
      • Cossack Squats
      • PVC Around the World
      • Push-up to Down Dog
      • Active Samson
      • 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 Deadlifts
  • Mobility
    • Ankle stretch
    • Warrior squat
  • Movement review
    • Squat Snatch
  • Heavy Single
  • Rehearsal
    • 1 Round
      • 3 Power Snatches
      • 3 Lateral Bar Burpees
      • 3 Overhead Squats
      • 3 Squat Snatches
  • WOD “Over and Out”
    • For Time:
      • 20 Power Snatches (95/65)
      • 20 Lateral Barbell Burpees
      • 20 Overhead Squats (95/65)
      • 20 Lateral Barbell Burpees
      • 20 Squat Snatches (95/65)
  • Mobility
    • Couch stretch
    • weighted ankle stretch