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THRUSDAY 151029

Warm-up:
Run 400m
Crossover symmetry
15 matrix turns
10 push ups
10 burpee pull-ups
15 goblet squats with a pause in bottom
Banded shoulder stretch
10 GHD sit-ups 

WoD:
Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips

*record total rounds and reps

Mobility:
Mash triceps on racked barbell
Mash quads
Roll posterior

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