Thursday’s WOD March 26th




2 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats




Thoracic Barbell Stretch

3 X 20 seconds


Spiderman Lunge Stretch

  • twist your torso into your knee (belly button to knee), fixate foot with hand
  • other side, push the knee out with your hand
  • same thing with external rotation focus on outside of foot
  • 3 X 20 seconds each side

3 Quad/ Knee Joint Stretches

To improve the bottom position of the squat.

3 X 30 seconds each leg



5 Rounds For Time of:
20 Steps Overhead Walking Lunges 135/95#
20 GHD sit-ups/ AB-Mat Situps
20 hip extensions using GHD/ hip extensions on ground

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