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MONDAY 150831

Warm-up:
Row 500m
Crossover symmetry
15 good mornings
Spider-Man crawl down
Inch worms back
15 leg swings
15 KB swings medium weight
20 shoulder wall slides
Empty barbell cleans and jerks for technique

Barbell:
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk
Build over the course of the ten sets to today’s heavy.

WoD:
For max calories:
3 Minutes of Concept 2 Rowing
Rest until the running clock reaches 4:00, and then…
For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)
Rest until the running clock reaches 8:00, and then…
For max calories:
3 Minutes of Concept 2 Rowing
**Post total reps and calories as one score for the day

Mobility:
Banded hamstrings
Roll posterior
Mash it bands

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