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MONDAY 150608

Warm-up:

Row 500m

8 burpees

10 pull-ups

15 dislocates

10 wall squats

Hips on box

Spider-Man down

Zombies back

10 push ups
Strength:

Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds
WoD:

Four sets for max reps against a 3-minute running clock of:

Run 300 Meters

Max Reps Dumbbell/KB Man-Makers (suggested weight is around 53/35)

(push-up, power clean, push press)

Rest 2 minutes
Mobility:

Mash quads/triceps

Roll posterior 

LAX to pec

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