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SATURDAY 150822

Warm-up:

400m run

10 push ups

10 GHD sit-ups

5 strict pull-ups

Then 3 rounds NOT for time….

 Bar Muscle Ups/ pull-ups x 3-6 unbroken reps

30 Double-Unders + 8 Toes to Bar

15 Meter Handstand Walk or practice holds
WoD:

Partner up or go solo…
For time:

100/75 Calories on rower

(Partner up for 150/110)
Rest exactly 5 minutes, and then…
For time:

Run 400 Meters (partner run together)

15 Ground to Overheads (155/110 lbs) (partners do 25 reps total)

Run 400 Meters

Rest exactly 5 minutes, and then…
For time:

Run 800 Meters (partner run together)

60 Chest-to-Bar Pull-Ups (partners do 90 c2b/pull-ups total)

Run 800 Meters 
42 min time cap

(Score is total time to complete including rest)
Mobility:

Mash and roll it all out!

Have a friends help mash quads and forearms

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