Monday Oct 8, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Knuckle Drags
    • Active Samson
    • Active Spidermans
    • Slow Air Squats
    • 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
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Front Squat
    • 3 sets of 5
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 4 Pull-ups
      • 3 Front Squats
      • 2 Barbell Facing Burpees
  • WOD “Wasabi”
    • For Time:
      • 1,000 Meter Run
      • 40 Pull-ups
      • 30 Front Squats (135/95)
      • 20 Barbell Facing Burpees
  • Mobility
    • Couch stretch
    • Hamstring flossing