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SATURDAY 150620

Warm-up:

400m run

Crossover symmetry

15 leg swings

15 dislocates

15 good mornings

10 GHD sit-ups

Spider man stretch both sides

Inch worms down

Broad jumps back

Build up to clean and jerk weight
WoD:

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10-13 Minute: Rest

13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time

20-23 Minute: Rest

23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

Score is total reps of the weighted movements
Mobility:

Roll it all out and mash it

Get a friend to mash your quads

Roll out your posterior!

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