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THURSDAY 151112

Warm-up:

400m run

Banded hip distraction 

15 leg swings

15 slow squats

12 High box step ups

Spiderman crawl down

Samson lunges back

10 pull-ups
Strength:

Six sets of…

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest 3-4 minutes between sets
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Kettlebell Swings (53/35#)

10 Wall Ball Shots (20/14 lbs)
Mobility:

Mash quads

Roll posterior

Crossover symmetry recovery

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