Wednesday March 28, 2018   

  • Warmup
    • :30 Seconds
    • Easy Bike
    • Knucle Drags
    • Medium Bike
    • Walkouts
    • Faster Bike
    • Active Spidermans
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Childs pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Calorie Bike
      • 4 Deadlifts
      • 4 Handstand Push-ups
      • 4 Chest to Bar Pull-ups
    • Build to Workout Weight
    • 1 Round
      • 3 Calorie Bike
      • 3 Deadlifts
      • 3 Handstand Push-ups
      • 3 Chest to Bar Pull-ups
  • WOD  “Humble Pi”
    • Every Minute on the Minute x 16 (4 Rounds):
      • 1st: 12/9 Calorie Bike
      • 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
      • 3rd: 12/9 Calorie Bike
      • 4th: 10 Chest to Bar Pull-Ups
  • Mobility
    • Banded straight arm in external rotation and internal rotation
    • Couch stretch