Friday Nov 9, 2018

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Walkouts
    • Active Samson
    • Active Spidermans
    • Air Squats
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • front rack stretch
  • Movement review
  • Deadlift
    • Build to Heavy Set of 6-4-2
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Deadlifts
  • WOD “Optimus Prime”
    • AMRAP 7:
      • Wall Balls (20/14)
      • On the Minute: 7 Deadlifts (225/155)
  • Mobility
    • Hamstring flossing
    • Keg stretch