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MONDAY 151019

Warm-up:

Run 500m

15 trunk twists

10 scap push ups

15 hollow rocks

20 banded good mornings

15 matrix turns with PVC

Spider-Man crawl down

Zombie walks back
Barbell:

Every 3 minutes, for 18 minutes (6 sets):

Clean x 1.1.1.1

(rest 10 seconds between each single)

* record heaviest set
WoD:

Three sets for times of:

250 Meter Row

20 Wall Ball Shots (20/14 lbs)

20 Russian Kettlebell Swings (70/53)

Rest 3 minutes

*record total work time
Mobility:

Mash quads and IT bands

Roll posterior

Lax shoulders 

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