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FRIDAY 151106

Warm-up:
Run 400m
Crossover symmetry
15 good mornings
Bear crawl down
Crab walks back
7 strict pull-ups
15 hollow rocks
10 GHD sit-ups
15 trunk twists

Strength:
Three sets of…
Bench Press x 6-8 reps @ 2 sec descend
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps 
Rest 2-3 minutes

WoD:
Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots
Pull-Ups x Max Reps
Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

Mobility:
Mash lats on roller
Roll posterior
Mash quads

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