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SATURDAY 160709

Warm-up:

Row/Run/Airdyne

10 Matrix Turns

10 Scorpions

15 Hollow Rocks

Crossover Symmetry

Crab Walk Down

Spiderman Crawl Back

15 Squats

10 GHD Situps

10 Push ups
Partner WoD:

“Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)
immediately followed by…

20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats

immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

 

Mobility:

Mash and Roll

Find sticky stuff and work it out!

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