Wednesday September 19, 2018

Warmup

  • 1 Minute
  • Easy Bike
  • Active Spidermans
  • :45 Seconds
  • Medium Bike
  • Active Samson + Air Squats
  • :30 Seconds
  • Faster Bike
  • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 25 Meter Farmers Carry
      • 1 Rope Climb
  • WOD “Scarecrow”
    • 3 Rounds:
      • 35/25 Calorie Assault Bike
      • 200 Meter Farmers Carry (50’s/35’s)
      • 3 Rope Climbs
  • Mobility
    • Banded hip in extension
    • Banded wrist distraction