Monday April 2, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Push-up to Down Dog
      • Faster Row
      • Active Samson
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 6 Hand Release Push-ups
      • 6 Dumbbell Snatches
  • WOD “Cloud Nine”
    • AMRAP 9:
      • 30/24 Calorie Row
      • 30 Hand Release Push-ups
      • 30 Alternating Dumbbell Snatches (50/35)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch