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THURSDAY 150305

Warm-up:

Row or run

15 dislocates

15 leg swings

10 hamstring flossing squats

Backwards bear crawl down

Zombie walk back

High knees down

Butt kicks back


WoD:

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters
15 Strict or kipping Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips

Accessory work:

Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Mobility:

Mash legs and Achilles

Mash triceps and lats

Roll out

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