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SATURDAY 160213

Warm-up:

Run or Row

Crossover Symmetry

15 Squats

15 Hollow Rocks

15 Leg swings

10 push ups

10 GHD Situps

Samson Lunges down

Bear Crawl Back

Warm up movements

 

Team WoD:

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (135/95 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (135/95 lbs)
9 Ring Dips

 

Mobility:

Roll and mash

Spend time on tight sticky spots

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