Monday Nov 26, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • PVC Passthrough
    • Ankle Stretch
    • PVC Stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 150 Meter Row
      • 10 Thrusters
      • 5 Pull-ups
  • WOD “Jackie”
    • For time:
      • 1000m row
      • 50 Thruster 45/35
      • 30 Pull-ups
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation