Saturday March 10, 2018

  • Warmup
    • 20 Seconds
      • Jumping Jacks
      • Active Spidermans
      • Quick Single Unders
      • Walkouts
      • High Single Unders
      • Active Samson
      • Double Unders
      • Air Squats
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • PVC Pass Throughs – :45 Seconds
    • Mini-Band PVC Overhead Squats – :45 Seconds
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 4 Overhead Squats
      • 1 Ring Muscle-up
      • 10 Double Unders
      • 4 Dumbbell Snatches
      • 1 Bar Muscle-up
  • WOD – “18.3”
    • 2 Rounds For Time Of:
      • 100 Double-Unders
      • 20 Overhead Squats (115/80)
      • 100 Double-Unders
      • 12 Ring Muscle-Ups
      • 100 Double-Unders
      • 20 Dumbbell Snatches (50/35)
      • 100 Double-Unders
      • 12 Bar Muscle-Ups
      • Time Cap: 14 Minutes
  • Mobility
    • 10min Bike Recovery
    • Calf stretch
    • Keg Strech
    • Sink Stretch