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MONDAY 151005

Warm-up:
Run 400m
15 dislocates
15 good mornings
Then 3 rounds NOT for time…
5 burpee pull-ups
10 sit-ups
15 squats
Then
Samson lunges down
Backwards bear crawl back

WoD:
For time…
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row

Mobility:
Roll Posterior
Lax to plantar
Roll triceps on racked barbell

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