Thursday Oct 11, 2018

Warmup

  • 1 Minute
    • Easy Row
    • Active Samson
  • :45 Seconds
    • Moderate Row
    • Active Spidermans
  • :30 Seconds
    • Faster Row
    • Push-up to Down Dog
  • Mobility
    • Dumbbell ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Farmers Carry
      • 100 Meter Run
      • 200 Meter Row
  • WOD “Amphibious”
    • 3 Rounds:
      • 200 Meter Farmers Carry (55’s/35’s) 
      • 400 Meter Run
      • 800 Meter Row
  • Mobility
    • Kettlebell ankle stretch
    • Couch stretch
    • Banded wrist distraction