The family that WODs together...

The family that WODs together...


Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)


Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
6 Alternating Spiderman + Reach (Video)
9 Dowel Overhead Squats

Followed by:
Snatch Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats



For Time:
21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees

If you finish with enough time you can finish up yesterday's Body Armour