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THURSDAY 150521

Warm-up:

Roll posterior

Row 500m

15 squats

10 push ups

Spider-Man crawl down

Bear crawl back

10 pull-ups

15 hollow rocks
Strength:

Three sets of….

Bulgarian Split Squats x 8 reps each leg (3 sec descent)—warm these up with an empty barbell or light dumbells first

Rest 45 seconds between legs, 45 before moving on

Strict Pull-Ups x 5 reps (2 sec descent)

Rest 45 seconds
WoD:

For time…

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders
Mobility:

Lax to glutes and plantar

Mash quads

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