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TUESDAY 151027

Warm-up:

Row 500m

15 hollow rocks

15 super mans

Crossover symmetry

10 GHD sit-ups

Crab walk down

Zombie walk back

15 dislocates

5 strict pull-ups

1 rope climb
Skill and strength:

Four sets of…

Weighted Pull-Up x 2-3 reps @ 2 sec descend 

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 2 sec descend

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 2 minutes
WoD:

12 min AMRAP

30 Double Unders

20 sit-ups 

10 push ups

2 rope climbs
Mobility:

Mash triceps on racked barbell

Lax to plantar

Roll lats

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