Tuesday June 12, 2018

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Active Samson
      • Faster Row
      • Push-up to Down Dog
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child’s pose on medicine
    • Squat hold
  • Movement review
  • Push Press
    • Build to Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 4 Calorie Row
      • 4 Wall Balls
      • 4 Dumbbell Hang Clean and Jerks
  • WOD “Speed Boat”
    • 3 Rounds For Time:
      • 30/21 Calorie Row
      • 25 Wall balls (20/14)
      • 20 Dumbbell Hang Clean and Jerks (50/35)
  • Mobility
    • Banded bully stretch