Thursday March 22, 2018

  • Warmup
    • 1 Minute
      • Easy Bike
      • Active Spidermans
      • Front Rack Stretch
    • :45 Seconds
      • Medium Bike
      • Push-up to Down Dog
      • Squat Hold
    • :30 Seconds
      • Faster Bike
      • Air Squats
      • Wrist Stretch
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 21 Calorie Bike (7/athlete)
      • 15 Goblet squat (5/athlete)
      • 9 Power Cleans (3/athlete)
  • WOD  “Fireball” Teams of 3:
    • AMRAP 30:
      • 75/50 Calorie Bike
      • 75 Goblet squat (55/35)
      • 50 Power Cleans (115/80)
  • Mobility
    • Couch stretch
    • Banded front rack position