Wednesday July 4, 2018

 

  • Warmup
    • :20 Seconds
      • Jumping Jacks
      • Quad Stretch
      • Knuckle Drags
      • Lateral Line Hops
      • Side Lunge
      • Active Samson
      • Forward and Back Line Hops
      • Active Spiderman
      • Air Squats
      • Single Unders
      • Push-up to Down Dog
      • Hollow Hold
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • Banded Walks
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
    • Lighter Weight:
      • 5 Front Squats
      • 5 Chest to Bar Pull-ups
      • 10 Double Unders
    • 1 Round
    • Workout Weight:
      • 5 Front Squats
      • 5 Chest to Bar Pull-ups
      • 10 Double Unders
  • WOD “Heartbreak Kid”
    • 3 Rounds:
      • 10 Front Squats (185/135)
      • 20 Chest to Bar Pull-Ups
      • 50 Double Unders 
  • Mobility
    • Static prone scorpion hold
    • Standing calf stretch