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MONDAY 151130

Warm-up:

Run 400m

Crossover symmetry

15 hollow rocks

10 push ups

Samson lunges down

Bear crawl back

10 pull-ups

Pigeon stretch

15 squats
Strength:

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2-3 reps @ 2 sec descend
WoD:

Three rounds for time of:

10 Power Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)
Mobility:

Roll posterior

Mash quads

Lax to plantar

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