Wednesday April 4, 2018   

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Active Samson
      • Faster Row
      • Push-up to Down Dog
    • 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
    • Child’s pose on box
    • Chest stretch
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 5 Sumo Deadlift High Pulls
      • 4 Burpee Box Jumps
      • 3 Chest to Bar Pull-ups
  • WOD “High Roller”
    • AMRAP 16:
      • 18/15 Calorie Row
      • 15 Sumo Deadlift High Pulls (95/65)
      • 12 Burpee Box Jumps (24/20)
      • 9 Chest to Bar Pull-ups
  • Mobility
    • Static prone scorpion
    • Banded shoulder in internal rotation
    • Sink stretch