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THURSDAY 160114

Warm-up:

Row 500m

15 leg swings

15 dislocates

15 good mornings

15 slow wall squats

Spiderman crawl down

Zombies back

15 trunk twists

10 wall balls

12 Russian KBS

Strength:

Every two minutes, for 12 minutes (6 sets of):

Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.
Partner WoD:

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots
*Score it total team reps

Extra work:

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

Single Arm Dumbbell Row x 10-12 reps each arm
Mobility:

Mash quads

Banded shoulders

Roll upper back

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