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SATURDAY 150926

Warm-up:
Row 500m
15 hollow rocks
15 supermans
10 push ups
10 burpees
10 pull-ups
Bear crawl down
Zombie walks back
10 GHD sit-ups
30 double Unders 

WoD:
Five sets of…
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.

Mobility:
Spend time getting to know a foam roller

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