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FRIDAY 151211

Warm-up:
Run 400m
15 leg swings
20 good mornings
15 high box step ups
Spiderman crawl down
Bear crawl back
15 wall squats
10 scorpions

Strength:
Four sets of:
Pause Front Squats x 6 reps @ 3 sec descend 1 sec pause
Rest 3 minutes

All four sets should be heavy, working sets.

WoD:
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Mobility:
Roll posterior
Mash tricep on racked barbell
Roll quads

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