Monday Dec 10, 2018

Warmup

  • 30 Seconds
    • Easy Row
    • Active Spidermans
    • Easy-Moderate Row
    • PVC Pass Throughs
    • Moderate Row
    • Air Squats
    • Faster Row
    • PVC Overhead Squats
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Overhead Squats (1st Weight)
      • 5 Burpees Over the Erg
      • 5 Calorie Row
    • Build to Second Weight
    • 1 Round
      • 3 Overhead Squats (1st Weight)
      • 3 Burpees Over the Erg
      • 3 Calorie Row
  • WOD “Freedom Sauce”
    • AMRAP 3:
      • 21 Overhead Squats (95/65)
      • 21 Burpee Over the Erg
      • Max Calorie Row
      • Rest 3 Minutes
    • AMRAP 3:
      • 18 Overhead Squats (115/80)
      • 18 Burpee Over the Erg
      • Max Calorie Row
      • Rest 3 Minutes
    • AMRAP 3:
      • 15 Overhead Squats (135/95)
      • 15 Burpee Over the Erg
      • Max Calorie Row
      • Rest 3 Minutes
    • AMRAP 3:
      • 12 Overhead Squats (155/105)
      • 12 Burpee Over the Erg
      • Max Calorie Row
  • Mobility
    • Banded bully stretch
    • Banded hip in extension