Wednesday Dec 26, 2018

Warmup

  • :30 Seconds
    • Medicine Ball Foot Taps
    • Active Spidermans
    • Medicine Ball Deadlifts
    • Active Samson
    • Squats to Medicine Ball  
    • Push-up to Down Dog
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Child’s pose on box
    • Medicine Ball Squat Pose
  • Movement review
  • Power Snatch
    • Build to Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 2 Power Snatches
      • 4 Box Jump Overs
      • 6 Wall Balls
  • WOD “Play Ball”
    • 3 Rounds:
      • 10 Power Snatches (115/80)
      • 20 Box Jump Overs (24/20)
      • 30 Wallballs (20/14)
  • Mobility
    • Pigeon pose/ hip in external rotation
    • Standing calf stretch