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THURSDAY 151022

Warm-up:
400m run
15 leg swings
15 dislocates
15 slow squats
Inch worms down
Zombie walks back
10 push ups
45 sec handstand hold on wall
Backwards bear crawl back

WoD:
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

Mobility:
Mash calves/Achilles
Lax to choulders and pecs
Banded hamstrings

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