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SATURDAY 150912

Warm-up:

400m run

20 banded good mornings

15 leg swings

15 squats

Bear crawl down

Inch worm back

10 pull-ups

10 GHD sit-ups

Crossover symmetry

Warm up movements
Partner WoD:

Or try it solo…

Complete as many rope climbs as possible in 8 minutes of:

Row 1250 Meters

15-foot Legless Rope Climbs x Max Reps

(if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)

Rest until the running clock reaches 12:00, and then…
Complete as many barbell complexes as possible in 8 minutes of:

Run 1200 Meters

*205/135 lb Barbell Complex x Max Reps

(Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)

Rest until the running clock reaches 24:00, and then…
Complete as many burpees as possible in 8 minutes of:

Row 1250 Meters

Burpee pull-ups x Max Reps

Rest until the running clock reaches 36:00, and then…
For time:

Run 1200 Meters
***Score is active working time combined
Mobility:

Spend at least 10 minutes or more…

Rolling

Contract/relax stretching

Mashing

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