Wednesday April 11, 2018   

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Quad Stretch
      • Active Spidermans
      • Push-up to Down Dog
      • Knuckle Drags
      • Active Samson
      • Walkouts
      • Side Lunges
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Push Press
      • 5 Back Squats
      • 5 Hang Power Cleans
  • WOD  “50-50” Teams of 3:
    • AMRAP 7:
      • 50 Push Press (135/95)
      • 50 Push Press (155/105)
      • AMRAP Push Press (185/135)
      • rest 3 minutes
    • AMRAP 7:
      • 50 Back Squats (155/105)
      • 50 Back Squats (185/135)
      • AMRAP Back Squats (225/155)
      • rest 3 minutes
    • AMRAP 7:
      • 50 Hang Power Cleans (135/95)
      • 50 Hang Power Cleans (155/105)
      • AMRAP Hang Power Cleans (185/135)
  • Mobility
    • Banded straight arm in internal and external rotation
    • Couch stretch