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FRIDAY 151016

Warm-up:

Run 400m

3 rounds not for time…

5 pull-ups

10 push ups

15 squats

Then…

Bear crawl down

Zombie walks back
Strength:

Every four minutes, for 16 minutes (4 sets) of:

Bench Press x 6-8 reps

Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
WoD:

For time:

50/30 Push-Ups

300 Meter Run

30 Heavy Russian Kettlebell Swings

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 Heavy Russian Kettlebell Swings

300 Meter Run
Mobility:

LAX to pec and shoulders

Banded shoulders

Roll posterior

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