Wednesday Nov 7, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Push-up to Down Dog
    • Moderate Row
    • Active Samson + Air Squat at Top
    • Faster Row
    • Active Spidermans
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Pvc passthrough
    • Pvc overhead squat
  • Movement review
  • Overhead Squat
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 3 Lateral Barbell Burpees
      • 5 Overhead Squats
  • WOD “Ground Breaking”
    • For Time:
      • 50/35 Calorie Row
      • 35 Lateral Barbell Burpees
      • 50 Overhead Squats (95/65)
  • Mobility
    • Banded hip in extension
    • Hip in external rotation