Thursday Oct 25, 2018

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Active Spidermans
    • Active Samson
    • Push-up to Down Dog
    • Air Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 10 Double Under
      • 5 D-ball to Shoulder
  • WOD “Surf and Turf”
    • For Time:
      • 70/50 Calorie Row
      • 70 Double Under
      • 30 D-ball Ground to Shoulder (50/30)
      • 70 Double Under
      • 70/50 Calorie Row
  • Mobility
    • Banded hip in extension
    • Couch stretch