Thursday April 5, 2018    

  • Warmup
    • Line Drills
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Movement options
    • Overhead squat
    • Double unders
    • handstand/ handstand pushup 
    • Rope climb
    • kip/kipping pullup
  • Rehearsal
    • 1 Round
      • :15 Seconds Movement 1
      • :15 Second Transition
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20
      • Odd Minutes: Movement 1
      • Even Minutes: Movement 2
  • Mobility
    • Couch stretch
    • Standing calf stretch
    • Crossover symmetry