Wednesday March 7, 2018   

 

  • Warmup
    • :20 Seconds
      • Jumping Jacks
      • Knuckle Drags
      • Walkouts
      • Active Samson
      • Active Spidermans
      • Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Front rack stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Power Cleans (Lighter Weight)
      • 10 Double Unders
    • 1 Round
      • 100 Meter Row
      • 5 Power Cleans (Workout Weight)
      • 10 Double Unders
  • WOD “Downpour”
    • 3 Rounds:
      • 500 Meter Row
      • 12 Power Cleans (155/105)
      • 50 Double Unders
  • Mobility
    • Standing calf stretch
    • Banded hip in extension