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FRIDAY 151204

Warm-up:

Row 500m

15 hollow rocks

10 push ups

Upward dog pose 1 minute

10 scorpions

20 banded good mornings

Bear crawl down

Zombie walk back

10 burpee pull-ups 
Partner WoD:
Partners alternate whole rounds for time and complete four rounds each of:

Row 250 Meters

Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm (53/35)

Goblet Squats x 10 reps (53/35)

Run 300 Meters
(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)
Mobility:

Mash and roll sticky stuff for 10 minutes

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