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THURSDAY 151008

Warm-up:

Run 400m

Samson lunges down

Inch worms back

15 trunk twists

10 push ups

10 pull-ups 

10 high box step ups

15 squats
Strength:

Every two minutes, for 6 minutes (3 sets)…

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.
WoD:

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups
Score is total rounds and reps
Mobility:

Roll posterior

Mash quads

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