Thursday July 19, 2018

  • Warmup
    • 1 Minute
    • Easy Row
    • Active Spidermans
    • :45 Seconds
    • Medium Row
    • Active Samson
    • :30 Seconds
    • Faster Row
    • Push-up to Down Dog
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
  • Mobility
    • Pvc passthrough
    • Warrior squats
    • Pvc overhead squat
  • Movement review
  • Overhead Squat
    • Build to a Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 1 Power Snatch
      • 2 Overhead Squats
      • 3 Calorie Row
  • WOD “Dilly Dilly”
    • AMRAP 12:
      • 2 Power Snatches (135/95)
      • 4 Overhead Squats (135/95)
      • 16/12 Calorie Row
  • Mobility
    • Couch stretch
    • weighted ankle stretch