Wednesday March 14, 2018   

  • Warmup
    • :30 Seconds
      • Light Shuttle Sprint
      • Active Spidermans
      • Medium Shuttle Sprint
      • Push-up to Down Dog
      • Fast Shuttle Sprint
      • Air Squats
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Pvc passthrough
    • Ankle stretch
    • Pvc overhead squat
  • Movement review
    • 3-Position Squat Snatch
      • Build to Heavy
  • Rehearsal
    • 1 Round
      • 6 Shuttle Runs
      • 3 Squat Snatches
      • 6 Lateral Barbell Burpees
  • WOD “Sunny Side”
    • AMRAP 5
      • Buy In: 30 x 10 Meter Shuttle Sprints
      • AMRAP in Time Remaining:
      • 3 Squat Snatches (115/80)
      • 6 Lateral Barbell Burpees
      • rest 5 Minutes
    • AMRAP 5
      • Buy In: 30 x 10 Meter Shuttle Sprints
      • AMRAP in Time Remaining:
      • 3 Squat Snatches (115/80)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Static prone scorpion
    • Banded hip in extension