Thursday Nov 15, 2018

Warmup

  • Active Warm Up (In 50’ Segments)
    • Quad Stretch
    • Straight Leg Kicks
    • Knee to Chest
    • Knuckle Drags
    • Active Samson
    • Straight Leg Bear Crawl
    • Side Lunges
    • Forward Crab Walk
    • Walking Spidermans
    • Backwards Crab Walk
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
  • WOD “Deadbeat”
    • 4 Rounds:
      • 21 Deadlifts (155/105)
      • 150′ Walking Lunge
      • 9 Strict Handstand Push-ups
  • Mobility
    • Hamstring flossing
    • Static prone scorpion hold