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FRIDAY 160115

Warm-up:

400m run or 500m row

Crossover symmetry

15 dislocates

10 push ups

Inch worms down

15 squats

Samson lunges

Mash lats on roller

12 high box step ups

Strength:

Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds
immediately followed by…
Five sets of:

30 seconds of Strict Supinated-Grip Pull-Ups x Max reps

Rest 30 seconds
WoD:

Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs

Double-Unders x Max Reps
Rest 4 minutes and complete three sets.
Mobility:

Lax to plantar

Mash lats on roller

Banded shoulders

Banded hamstrings

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