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THURSDAY 160324

Warm-up:

Row and Row

Crossover Symmetry

15 Hollow Rocks

10 Yoga Push ups

Bear Crawl Down

Zombie Walks Back

Banded Lat Stretch with band

15 Leg swings

10 Back Extensions on GHD

 

Skill:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

 

WoD:

Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters
15/10 Strict Pull-Ups
15 Russian Kettlebell Swings (32/24 kg)

 

Mobility:

Lax to Plantar

Mash Lat on Roller

Mash forearms with PVC (partner)

Banded Hamstrings

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