Wednesday May 16, 2018   

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Active Samson
      • Quick Single Unders
      • Active Spidermans
      • Higher Single Unders
      • Push-up to Down Dog
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 4 Power Cleans (First Weight)
      • 2 Burpee Box Jump Overs
  • WOD “Power Outage”
    • AMRAP 5:
      • Buy-In: 100 Double Unders
      • 12 Power Cleans (115/80)
      • 4 Burpee Box Jump Overs (24/20)
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 100 Double Unders
      • 8 Power Cleans (135/95)
      • 4 Burpee Box Jump Overs (24/20)
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 100 Double Unders
      • 4 Power Cleans (155/105)
      • 4 Burpee Box Jump Overs (24/20)
  • Mobility
    • Banded front rack position