Tuesday May 22, 2018

  • Warmup
    • :30 Seconds
      • Med-ball Foot Taps
      • Knuckle Drags
      • Active Spidermans
    • :20 Seconds
      • Single Unders
      • Air Squats
      • Med-ball Deadlifts
    • :15 Seconds
      • Double Unders
      • Med-ball Front Squats
      • Med-ball Push Press
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
    • Deadlift
      • Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Wall Balls
      • 5 Deadlifts
  • WOD “Smooth Criminal”
    • AMRAP 15:
      • 60 Double Unders 
      • 30 Wall balls (20/14)
      • 15 Deadlifts (245/165)
  • Mobility
    • Banded hip in extension
    • Hamstring flossing