Thursday March 15, 2018    

  • Warmup
    • :60 Seconds
      • Easy Row
      • Active Spidermans
      • Child’s Pose on Box
    • :40 Seconds
      • Medium Row
      • Push-up to Down Dog
      • Box Supported Ankle Stretch
    • :20 Seconds
      • Fastest Row
      • Air Squats
      • Passive Bar Hang
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
    • Passive bar hang
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Box Jumps
      • 5 Chest to Bar Pull-ups
  • WOD “Boat Crew” Teams of 3
    • AMRAP 25:
      • 20/15 Calorie Row
      • 7 Box Jumps (24/20)
      • 7 Chest to Bar Pull-Ups
  • Mobility
    • Standing calf stretch
    • Hamstring flossing