Warm-up:
Run 400m
Crossover symmetry
15 matrix turns
20 good mornings
Zombie walks down
Samson lunges back
15 squats
15 hollow rocks
10 push ups
12 scorpions
15 Back extensions
Warm up OH squats and movements
WoD:
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run
Optional Finisher
For time…
500 Meter Row
Mobility:
Mash quads
Couch stretch
Banded shoulders
Mash or roll anything that needs attention