Friday July 6, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Medicine Ball Foot Taps
      • Medium Row
      • Push-up to Down Dog
      • Faster Row
      • Slow Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Sumo Deadlift High Pulls
      • 5 Box Jumps
      • 5 Push Press
      • 5 Calorie Row
  • WOD “Fight Gone Bad”
    • 3 Rounds of 1 Minute at Each Station:
      • Wall Balls (20/14)
      • Sumo Deadlift High Pulls (75/55)
      • Box Jumps (20″)
      • Push Press (75/55)
      • Calorie Row
      • Rest
  • Mobility
    • Couch stretch
    • weighted ankle stretch