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SATURDAY 150425

Warm-up:

Row 750m

Crossover symmetry

10 burpees

Then

3 rounds not for time… (Skill work)

40-50 double Unders

3-5 Muscle ups or 8 pull-ups 

30 sec hand stand holds on wall or 10m handstand walks
WoD:

Complete as many rounds and reps as possible in 6 minutes of…

10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (53/35#)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…


Complete as many reps as possible in 6 minutes of…
Row 1000 Meters
Max Reps of Burpees Over the rower

Rest 4 minutes, and when the clock reaches 20:00 complete the following…


Complete as many reps as possible in 6 minutes of…

Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups
Mobility:
Roll posterior

Mash quads

Lax pecs and shoulders

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