Wednesday July 11, 2018

  • Warmup
    • :45 Seconds
      • Active Spidermans
      • Active Samson
      • Push-up to Down Dog
      • Air Squats
      • Hollow/Arch Game
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Toes to Bar
      • 5 Clean and Jerks
  • WOD “Power Hour”
    • For Time:
      • 50 Clean and Jerks (135/95)
      • On the Minute – 5 Toes to Bar
  • Mobility
    • Static prone scorpion hold
    • Hanging lat stretch