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MONDAY 150928

Warm-up:

Row 500m

Crossover symmetry

10 burpee pull-ups

15 squats

15 hollow rocks

Inch worm down

Karaoke twice

Samson lunges back

Handstand practice
Strength:

Every 4 minutes, for 20 minutes (5 sets) of:

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps (L-seated DB press)

Note weight used and reps achieved.
WoD:

Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)
Mobility:

Couch stretch

Roll posterior

Mash quads

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