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FRIDAY 150821

Warm-up:
Run 400m

15 good mornings
15 dislocates
20 shoulder wall slides
Zombie walks down

Single leg toe touch back

15 leg swings

15 squats
30 single Unders 

30 double Unders 
Strength:

Three sets of…
Deadlift x 6-8 reps (2 sec descend)

Rest 20 seconds

Unbroken Russian Kettlebell Swings x 20 reps

Rest 3 minutes
WoD:

For time…

Row 1000 Meters

25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders

25 Toes to Bar

25 Thrusters

Mobility:

Mash quads

Roll posterior

Couch stretch

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