Wednesday Dec 5, 2018

Warmup

  • 30 Seconds
    • Easy Row
    • Bodyweight Good Mornings
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Active Samson
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • PVC hinge
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Deadlifts
      • 5 Box Jumps
  • WOD “Christine”
    • 3 Rounds For Time
      • Row 500m
      • 12 Deadlifts (bodyweight)
      • 21 Box Jumps (24”/20”)
  • Mobility
    • Hamstring flossing
    • Banded hip in extension