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MONDAY 160104

Warm-up:

Row 500m

Crossover symmetry

15 hollow rocks

10 push ups

15 good mornings

Samson lunges down

Inch worms back

15 squats

15 leg swings

5 burpee pull-ups 

Skill:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Rope Climb x 1-2 ascents

Station 2 – Strict or kipping Handstand Push-Ups x max unbroken reps

Station 3 – Alternating Pistols x 20 reps (scale as needed, even down to air squats)

WoD:

Complete as many rounds and reps as possible in 10 minutes of:

5 Chest-to-Bar Pull-Ups

10 Ring Dips

15 Wall Ball Shots (20/14 lbs)

Mobility:

Mash lats

Lax shoulders

Mash triceps

Roll posterior

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