Wednesday May 2, 2018   

  • Warmup
    • :30 Seconds
      • Easy Row
      • Push-up to Down Dog
      • Medium Row
      • Active Spidermans
      • Faster Row
      • Active Samson
    • Short Hurdle Warm-up
      • Lateral Shuffle
      • Forward and Back Shuffle
      • Two Feet In Lateral (Both Directions)
      • Two Feet In Front Facing
      • Two Feet Hops Front Facing
      • Single Leg Hops Front Facing (Both Legs)
      • Bear Crawl
  • Mobility
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Row
      • 15 Double Unders
      • 10 Calorie Bike
  • WOD “Full Circle”
    • For Time:
      • 1500 Meter Row
      • 100 Double Unders 
      • 35 Calorie Bike
      • 100 Double Unders 
      • 1500 Meter Row
  • Mobility
    • Standing calf stretch
    • Couch stretch