Friday May 25, 2018

  • Warmup
    • 1 Minute
      • Easy Shuttle Run
      • Active Spidermans
    • :45 Seconds
      • Medium Shuttle Run
      • Active Samson
    • :30 Seconds
      • Faster Shuttle Run
      • Push-up to Down Dog
    • Dumbbell Warmup (Completed with light dumbbells)
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • 5 Strict Presses
      • 5 Reverse Lunges (each leg)
      • 5 Strict Presses
      • 5 Front Squats
      • 5 Stiff-Legged Deadlifts
  • Mobility
    • Child’s pose
    • Chest stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Alternating Dumbbell Snatches
      • 5 Burpees
      • 4 Toes to Bar
      • 3 Handstand Push-ups
  • WOD “Slasher”
    • AMRAP 13:
      • 50 Alternating Dumbbell Snatches (50/35)
      • 40 Burpees
      • 30 Toes to Bar
      • 20 Handstand Push-ups
  • Mobility
    • Sink stretch
    • Banded shoulder in external rotation