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TUESDAY 160510

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Yoga Push ups

Bear Crawl Down

Zombie Walk Back

5 Strict Pull ups

12 High Box Step ups

15 Goblet Squats

 

Skill and Strength:

Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

*Record Dumbbell weight

WoD:

Five rounds for time of:

15 Wall Ball Shots
10 Toes to Bar
5 Burpees

Mobility:

Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

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