Friday September 7, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Active Spidermans
    • PVC Pass Throughs
    • Side Lunges
    • Air Squats
    • PVC Pass Throughs (More Narrow)
    • Push-up to Down Dog
    • Active Samson
    • PVC Overhead Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Stiff-Legged Deadlifts
  • Movement Review
    • 3-Position Power Snatch
      • Build to a Heavy Complex
  • Rehearsal
    • 1 Round
      • 4 Lateral Barbell Burpees
      • 3 Power Snatches
      • 2 Bar Muscle-ups or 4 Pull-ups
  • WOD “Daily Dozen”
    • AMRAP 12:
      • 12 Lateral Barbell Burpees
      • 9 Power Snatches (115/80)
      • 6 Bar Muscle-Ups
  • Mobility
    • Banded bully stretch
    • Statice prone scorpion hold