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THURSDAY 151119

Warm-up:
Row 750m
Crossover symmetry
10 push ups
Handstand practice
Samson lunges down
Zombies back
5 burpee pull-ups
15 hollow rocks
15 jumping jacks

Strength:
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2 sec descend
Rest 60-90 seconds
Farmer’s Carry x 100 Meters (dumbbell or KB)
Rest 60-90 seconds

WoD:
Complete as many rounds and reps as possible in 4 minutes of…
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Russian Kettlebell Swings (70/53#)
15 Push-Ups

Mobility:
Lax to shoulders
Banded shoulders 
Roll posterior

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