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FRIDAY 151113

Warm-up:
Run 400m
15 leg swings
15 squats
15 dislocates
10 push ups
Inch worms down
Samson lunges back
15 scorpions
10 barbell front squats

WoD:
Against a 15-minute running clock, perform the following:
A. For max reps:
3 Minutes of Bar-Facing Burpees
Immediately followed by…
B. 12 Minutes to Establish today’s 1-RM Clean & Jerk

Cash out:
Tabata sit-ups for total reps

Mobility:
Lax to shoulders
Upward dog hold for 2 minutes
Roll posterior

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