Wednesday Oct 24, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Couch stretch
    • Ankle stretch
    • PVC Passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 10 Hang Squat Snatches (Empty Barbell)
    • Build to Workout Weight
    • 1 Round
      • 100 Meter Run
      • 5 Hang Squat Snatches
  • WOD “Run Wild”
    • 3 Rounds:
      • 600 Meter Run
      • 21 Hang Squat Snatches (75/55)
  • Mobility
    • Standing calf stretch
    • Banded bully stretch
    • Banded straight arm in external rotation