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MONDAY 150727

Warm-up:
Row 500m

Crossover symmetry

Backwards bear crawl down

Spider-Man crawl back

10 KB swings (moderate weight)

5 strict pull-ups + 5 pull-ups

10 push-ups 

15 hollow rocks
Strength:

Weighted Pull-Up

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
WoD:

Complete as many reps as possible in 7 minutes of:

3 Thrusters (95/65 lbs.)

3 Pull-Ups

3 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups
Mobility:

Mash partners forearms with PVC

Mash quads with barbell

Roll posterior

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