Wednesday April 18, 2018   

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Push-up to Down Dog
      • Single Unders
      • Active Spidermans
      • Single Unders
      • PVC Good Mornings
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Pvc passthrough
    • Pvc hinge
  • Movement review
    • Deadlift
      • Build to a Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 2 Strict Handstand Push-ups
      • 6 Deadlifts
      • 10 Double Unders
  • WOD  “Detention”
    • AMRAP 12:
      • 6 Strict Handstand Push-ups
      • 9 Deadlifts (225/155)
      • 30 Double Unders
  • Mobility
    • Hip in external rotation on box
    • Banded straight arm in external rotation