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FRIDAY 151030

Warm-up:

Row 500m

Crossover symmetry

15 leg swings

Inch worms down

Samson Lunges back

15 dislocates

10 push ups
Strength:

Four sets of…

Push Press x 4-6 reps 

Rest 90 seconds

Dumbbell Walking Lunge x 20 steps

Rest 90 seconds

WoD:
“Nicole”
Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Mobility:

Mash lats

Lax to plantar

Roll posterior

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