Monday Aug 27, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Wall Balls
      • 4 Box Jumps
      • 3 Burpees
      • 2 Wall Balls
  • WOD “Country Mile”
    • For Time:
      • 1 Mile Run
      • 50 Wallballs (20/14)
      • 40 Box Jumps (24/20)
      • 30 Burpees
      • 20 Power Snatches (115/80)
  • Mobility
    • Banded straight arm in external and internal rotation
    • Couch stretch