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MONDAY 151012

Warm-up:
Row 500m
15 matrix turns with PVC
15 dislocates
15 good mornings
Bear crawl down
Spider-Man crawl back
15 squats
Hips on box
Warm ups back squats

Strength:
A. Take 16 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.

B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

WoD:
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)

Mobility:
Mash lats
Lax shoulders
Mash quads

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