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THURSDAY 150702

Warm-up:

Run 400m

15 leg swings

Hips on box

Spider-Man crawl down

Inch worms back

10 scorpions

15 hollow rocks

7 strict pull-ups 

10 push ups
WoD:

Every 8 minutes, for 40 minutes (5 sets) of…

Run 800 Meters

21 Russian Kettlebell Swings (53/35)

12 Pull-Ups

Note times for each set, and add them for total working time.
Accessory Work:

Hawaiian Squats x 8-10 reps per side

Hollow Body Hold/Rocks x 45-60 seconds
Mobility:

Mash calf and Achilles on KB handle

Roll hamstrings and glutes on roller

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