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THURSDAY 151105

Warm-up:

Row 500m

15 dislocates 

15 matrix turns

15 high box step ups

15 hollow rocks

Samson lunges down

Zombie walks back

5 burpee pull ups
Strength:

Three sets of…

Bulgarian Split Squat x 8-10 reps each @ 3 sec descend

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2 descend

Rest 30 seconds
WoD:

Rounds of 15, 12 and 9 reps for time of…

Thrusters

Burpees

(recommended weights 135/95 lbs)
Mobility:

Roll posterior 

Mash quads

Couch stretch

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