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THURSDAY 150910

Warm-up:

Row 500m

Then 3 rounds not for time of…

5 pull-ups

10 push ups

15 squats

Then

200m run

3 wall walks
Strength:

Five sets of…

Bench Press x 5 reps 

Rest 2 minutes between sets and use that time to work mobility and prepare for the workout

Establish a heavy 5 reps
WoD:

Four rounds for time of:

10 Ring Dips

20 Toes to Bar

30 Double-Unders
Mobility:

Lax to plantar

Couch stretch

Mash truce on racked barbell

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