Wednesday July 17, 2019

Wednesday July 17, 2019

  • Warmup
    • 30 Seconds 
      • Active Samson 
      • Medicine Ball Foot Taps
      • Slow Air Squats 
      • Medicine Ball Deadlifts 
      • Active Spidermans 
      • Medicine Ball Squats 
      • Medicine Ball Relay 
    • Teams of 3: 
    • 3 Rounds For Time: 
      • Bear Crawl Down with Ball 
      • 10 Slamballs 
      • Lunge Back with Ball 
      • *Each Partner Goes 3 Times
  • Mobility
    • Front rack stretch on box
    • Pigeon Pose on box
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run
      • 9 Wallballs
      • 9 Box Jumps
  • WOD “Meter Maid”
    • For Time: 
      • 200 Meter Run
      • 27 Wallballs (20/14), 27 Box Jumps (24/20)
      • 200 Meter Run
      • 21 Wallballs (20/14), 21 Box Jumps (24/20)
      • 200 Meter Run
      • 15 Wallballs (20/14), 15 Box Jumps (24/20)
      • 200 Meter Run
      • 9 Wallballs (20/14), 9 Box Jumps (24/20)
      • 200 Meter Run
  • Mobility
    • Standing calf stretch
    • Hamstring flossing