Thursday Aug 30, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Medium Row
    • Push-up to Down Dog
    • Faster Row
    • Active Spidermans
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 4 Sandbag Cleans
      • 4 Sandbag Reverse Lunges
      • 4 AbMat Sit-ups
  • WOD “Shipwreck”
    • 5 Rounds For Time:
      • 500 Meter Row
      • 10 Sandbag Cleans (45/30)
      • 16 Sandbag Reverse Lunges (45/30)
      • 24 AbMat Sit-ups
  • Mobility
    • Hamstring flossing
    • Couch stretch