Monday May 14, 2018

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Active Spidermans
      • Active Samson
      • Push-up to Down Dog
      • Air Squats
      • Banded Walks
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Child’s pose
    • Ankle stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Thrusters
      • 3 Pull-ups
      • 2 Thrusters
      • 2 Pull-ups
      • 1 Thruster
      • 1 Pull-up
  • WOD “Fran”
    • 21-15-9:
      • Thrusters (95/65)
      • Pull-Ups
  • Mobility
    • Banded hamstring flossing
    • Couch stretch