Thursday Dec 27, 2018

Warmup

  • :20 Second Jump / :40 Second Stretch
    • Lateral Hops Over Bar
    • Walkouts
    • Forward and Back Hops Over Bar
    • Push-up to Down Dog
    • Easy Single Unders
    • Active Samson
    • Higher Single Unders
    • Active Spidermans
  • 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
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row
      • 10 Double Unders
      • 3 Hang Squat Cleans (Opening Weight)
  • WOD “Round Trip”
    • 6 Rounds, On the 3:00:
      • 20/14 Calorie Row
      • 40 Double Unders
      • 5-5-4-4-3-3 Hang Squat Cleans
    • Climb in weight on the hang squat clean. Score is slowest round.
  • Mobility
    • Weighted ankle stretch
    • Banded front rack
    • Couch stretch