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FRIDAY 160205

Warm-up:

Row or Run

15 Dislocates

15 Matrix turns

Crossover Symmetry

20 Banded Good mornings

Bear Crawl down

Long reaching inch worms back

5 Strict Pullups

15 Hollow rocks

Handstand practice

 

Strength and Skill:

Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

*Record max strict pull-ups total

WoD:

Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

 

Mobility:

Mash triceps on racked barbell

Mash lats on roller

Roll posterior

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