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THURSDAY 160128

Warm-up:

Row 500m

crossover symmetry

15 dislocates

15 hollow rocks

10 push ups

15 squats

backwards bear crawl down

zombie walks back

10 back extensions

 

Strength and Skill:

Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

 

Partner WoD:
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run

 

Mobilty:

Calf stretch on Rig

Mash calves and achilles on KB handle

mash lats on roller

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