Monday Aug 6, 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
  • Mobility
    • Dumbbell Ankle Stretch Side
    • Squat Hold
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 8 Wall Balls
      • 8 Alternating Dumbbell Snatches
      • Build to workout weight dumbbell
    • 1 Round
      • 100 Meter Run
      • 6 Wall Balls
      • 6 Alternating Dumbbell Snatches
  • WOD  “Foul Ball”
    • 3 Rounds:
      • 800 Meter Run
      • 30 Wallballs (20/14)
      • 30 Alternating Dumbbell Snatches (50/35)
  • Mobility
    • Standing calf stretch
    • Couch stretch