Saturday March 3, 2018

  • Warmup
    • :30 Seconds x 2 Rounds
      • Active Spidermans
      • Active Samson
      • Walkouts
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front Rack Stretch – 1 Minute
    • Dumbbell Ankle Stretch – :30 Each Side
  • Rehearsal
    • 3 Rounds
      • 3 Dumbbell Squats
      • 3 Barbell Cleans
  • WOD – 18.2 in 12 total mins
    • 1-2-3-4-5-6-7-8-9-10:
      • Dumbbell Squats (50/35)
      • Bar-Facing Burpees
    • 18.2a
      • 1RM Clean
  • Mobility
    • 10min Bike Ride
    • Hamstring Flossing
    • Couch Stretch
    • Shoulder Distraction