Tuesday July 3, 2018

  • Warmup
    • :30 Seconds
      • Easy Row
      • Push-up to Down Dog
      • Medium Row
      • Active Spidermans
      • Fast Row
      • Active Samson
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Press and Stretch
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round (Opening Weight):
      • 6 Deadlifts
      • 4 Hang Power Cleans
      • 2 Push Jerks
      • 4 Calorie Row
  • WOD “Captain Crunch”
    • AMRAP 4:
    • 3 Rounds:
      • 12 Deadlifts (95/65)
      • 9 Hang Power Cleans (95/65)
      • 6 Push Jerks (95/65)
      • Max Calorie Row in Time Remaining
      • rest 4 minutes
    • AMRAP 4:
    • 2 Rounds:
      • 12 Deadlifts (135/95)
      • 9 Hang Power Cleans (135/95)
      • 6 Push Jerks (135/95)
      • Max Calorie Row in Time Remaining
      • rest 4 minutes
    • AMRAP 4:
    • 1 Round:
      • 12 Deadlifts (155/105)
      • 9 Hang Power Cleans (155/105)
      • 6 Push Jerks (155/105)
      • Max Calorie Row in Time Remaining
  • Mobility
    • Banded bully stretch
    • Couch stretch