Wednesday Feb 28, 2018

  • Warmup
    • 1 Minute Easy Row
    • Active Spidermans
    • :45 Seconds Moderate Row
    • Push-up to Down Dog
    • :30 Seconds Faster Row
    • Air Squats
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Pvc passthrough
    • Ankle stretch
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Calorie Row
      • 4 Lateral Erg Burpees
      • 4 Overhead Squats (1st Round Weight)
  • WOD “Hot Sauce”
    • AMRAP 3
      • 21/15 Calorie Row
      • 21 Lateral Erg Burpees
      • Max Overhead Squats (75/55)
      • rest 3 minutes
    • AMRAP 3
      • 18/13 Calorie Row
      • 18 Lateral Erg Burpees
      • Max Overhead Squats (95/65)
      • rest 3 minutes
    • AMRAP 3
      • 15/11 Calorie Row
      • 15 Lateral Erg Burpees
      • Max Overhead Squats (115/80)
      • rest 3 minutes
    • AMRAP 3
      • 12/9 Calorie Row
      • 12 Lateral Erg Burpees
      • Max Overhead Squats (135/95)
  • Mobility
    • Pigeon stretch
    • Static prone scorpion