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TUESDAY 150825

Warm-up:
Run 400m

Crossover symmetry 

20 trunk twists

15 dislocates

10 push ups
5 burpee strict pull-ups

15 squats

Bear crawl down

Crab walk back
Strength:

Take 15-20 minutes to build to a 1-RM Strict Shoulder Press

Record weight
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Power Cleans (135/95 lbs)

10 Pull-Ups

15 Hand-Release Push-Ups
Extra work:

Three sets of:

Bent-Over Barbell Rows x 8-10 reps (2 sec descend)

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

Mobility:

Mash lats on roller

Mash forearms with partner PVC

Roll posterior

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