Tuesday Nov 13, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Front Rack Stretch*
    • Easy Single Unders
    • Active Samson
    • Front Rack Stretch*
    • Higher Single Unders
    • Push-up to Down Dog  
    • Front Rack Stretch*
  • Modified Barbell Warm Up 
5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Rack Alternating Elbow Rotations
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Good Mornings
    • 5 Back Squats
  • Movement review
  • Hang Power Clean
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 3 Hang Power Cleans
      • 3 Lateral Barbell Burpees
      • 10 Double Unders
  • WOD “Hangman”
    • For Time:
      • 21 Hang Power Cleans (135/95)
      • 21 Lateral Barbell Burpees
      • 100 Double Unders 
      • 15 Hang Power Cleans (135/95)
      • 15 Lateral Barbell Burpees
      • 75 Double Unders 
      • 9 Hang Power Cleans (135/95)
      • 9 Lateral Barbell Burpees
      • 50 Double Unders 
  • Mobility
    • Standing calf stretch
    • Couch stretch
    • Banded front rack stretch