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SATURDAY 151010

Warm-up:

Run 400m

Crossover symmetry

20 banded good mornings

10 push ups

Zombie walk down

Samson lunges back

Karaoke down and back

10 pull-ups

10 GHD sit-ups

10 hip extensions
Partner WoD:

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
Mobility:

Lax to plantar

Mash Achilles/calf on KB handle

Roll quads/it bands

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