Wednesday Jan 31, 2018

  • Warmup
    • :30 Seconds
    • Jumping Jacks
    • Active Spiderman
    • Quick Single Unders
    • Air Squats
    • Higher Single Unders
    • Push-up to Down Dog
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 15 Double Unders
      • 5 Front Squats (Opening Weight)
      • 3 Burpee Box Jump Overs
  • WOD  “Slap Happy”
    • AMRAP 5:
      • Buy In: 100 Double Unders
      • 12 Front Squats (95/65)
      • 4 Burpee Box Jump Overs (24/20)
    • Rest 5 Minutes
    • AMRAP 5:
      • Buy In: 100 Double Unders
      • 8 Front Squats (115/80)
      • 4 Burpee Box Jump Overs (24/20)
    • Rest 5 Minutes
    • AMRAP 5:
      • Buy In: 100 Double Unders
      • 4 Front Squats (135/95)
      • 4 Burpee Box Jump Overs (24/20)
  • Mobility
    • Couch stretch
    • Banded ankle distraction