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FRIDAY 151009

Warm-up:
Row 500m
Inch worms down
Bear crawl back
15 KB good mornings
15 leg swings
10 push ups
10 back extensions

Strength:
Take 15-20 minutes and build to today’s 1-RM Power Clean

WoD:
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups

Mobility:
Roll and mash

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