Tuesday Feb 20, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Push-up to Down Dog
      • Faster Row
      • Active Samson
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child’s pose on kettlebell
    • Front rack stretch
  • Movement review
    • Push Press
      • 5 Sets of 3
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Kettlebell Swings
      • 5 Push Press
  • WOD “Waterworks”
    • For Time:
      • 50/35 Calorie Row
      • 40 Kettlebell Swings (55/35)
      • 30 Push Press (115/80)
      • 40 Kettlebell Swings (55/35)
      • 50/35 Calorie Row
  • Mobility
    • Hamstring flossing
    • Banded straight arm in external rotation