Friday September 14, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Medium Row
    • Active Spidermans
    • Faster Row
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 
5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement Review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Deadlifts
      • 5 Lateral Bar Burpees
      • 5 Push Jerks
    • 1 Round
      • 50 Meter Row
      • 5 Deadlifts
      • 4 Lateral Bar Burpees
      • 3 Push Jerks
  • WOD  “Go Fish”
    • For Time:
      • 1,000 Meter Row
      • Directly Into…
    • 3 Rounds
      • 21 Deadlifts (135/95)
      • 15 Lateral Barbell Burpees
      • 9 Push Jerks (135/95)
  • Mobility
    • Banded bully stretch
    • Statice prone scorpion hold