Friday Nov 30, 2018

Warmup

  • 30 Seconds
    • Medicine Ball Foot Taps
    • Active Spidermans
    • Medicine Ball Deadlifts
    • Quick Single Unders
    • Active Samson
    • Medicine Ball Front Squats  
    • High Single Unders
    • Push-up to Down Dog
    • Medicine Ball Slams
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Med ball squat hold
    • Child’s pose on med ball
  • Movement review
  • Deadlift
    • Build to Heavy Set of 6-4-2
  • Rehearsal
    • 1 Round
      • 9 Double Unders
      • 6 Wall Balls
      • 3 Deadlifts
  • WOD “Smooth Criminal”
    • AMRAP 15:
      • 60 Double Unders 
      • 30 Wallballs (20/14)
      • 15 Deadlifts (245/165)
  • Mobility
    • Hamstring flossing
    • Hanging lat stretch