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MONDAY 151123

Warm-up:
Row 500m
Crossover symmetry
10 push ups
15 Hollow Rocks
15 squats
Handstand practice (wall/walk)
Samson lunges down
Bear crawl back
10 pull-ups

Strength:
Four sets of…
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2 sec descend
Rest 90 seconds

WoD:
For time…
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

Mobility:
Mash tricep on racked barbell
Mash quads and IT bands
Roll posterior

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