Friday March 15, 2019

Friday March 15, 2019

  • Warmup
    • 1 Minute
    • Easy Row
    • Active Samson
    • Pigeon Pose on Box (:30 Each Side)
    • :45 Seconds
    • Moderate Row
    • Active Spidermans
    • Child’s Pose on Box
    • :30 Seconds
    • Faster Row
    • Active Spidermans
    • Box Supported Ankle Stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1 Rope Climb
      • 2 Box Jump Overs
      • 3 Calorie Row
  • WOD
    • Teams of 3:
    • AMRAP 25:
      • 2 Rope Climbs
      • 6 Box Jump Overs (30/24)
      • 10/7 Calorie assault bike
  • Complete Full Rounds Before Switching
  • Mobility
    • Banded front rack position
    • Banded bully stretch
    • Banded hip in extension

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