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MONDAY 160111

Warm-up:

Row 500m

Crossover symmetry

15 leg swings

10 push ups

Inch worms down

Spiderman crawl back

15 slow squats

10 burpee pull-ups 

Strength:

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

*record set of 10 weight

WoD:

Complete rounds of 21, 15 and 9 reps for time of:

135/95 lb Power Clean

Chest-to-Bar Pull-Ups

Mobility:

Mash lats on roller

Roll posterior

Mash quads

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