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THURSDAY 150820

Warm-up:

Row 500m

Crossover symmetry

10 push ups

15 dislocates

Inch worm down

Straight leg bear crawl back

10 one leg box step ups each leg

5 strict pull-ups

5 burpee box jumps
WoD:

Complete as many rounds and reps as possible in 8 minutes of:

8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses (yes strict- you can use an abmat to scale)

8 Strict Supinated-Grip Pull-Ups

*this is about muscular endurance so you will have to break up the reps
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:

15 Ring Push-Ups

15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
Complete as many calories as possible in 4 minutes of:

Concept 2 Rower
Mobility:

Roll out everything

Lax to plantar

Mash calves

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