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FRIDAY 150612

Warm-up:

Row 500m

10 push ups

10 GHD sit-ups

Samson lunges down

Inch worms back

10 scorpions

Lax to shoulders and pec

15 dislocates

Banded good mornings x 10
Strength:

Every two minutes, for 20 minutes (5 sets of each):

Interval 1 – Snatch Grip Deadlifts x 6-8 reps

Interval 2 – Banded or Weighted Push-Ups x 10-15 reps
WoD:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

245/175 lb Deadlift

Burpees Over the Barbell
Mobility:

Roll posterior

Couch stretch

Spend at least 2 minutes on each leg

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