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FRIDAY 151127

Open Gym tomorrow 9:00-10:30am only
Warm-up:

Row 500m

Crossover symmetry

Bear crawl down

Samson lunges back

10 push ups

15 hollow rocks

10 pull-ups

15 squats
Strength:

Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 2-4 reps
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm Dumbbell Snatches

10 Box Jump Overs
Mobility:

Mash lats

Lax to shoulders

Mash calls and quads

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