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TUESDAY 151103

Warm-up:

Row 500m

Crossover symmetry

10 push ups

15 hollow rocks

10 back extensions on GHD

Crab walk down

Bear crawl back

10 pull-ups 
Strength:

Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps @ 2 sec descend

Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

Record heaviest set
WoD:

Complete as many rounds and reps as possible in 12 minutes of:

6 Handstand Push-Ups

9 Ring Dips

12 Toes to Bar
Mobility:

Mash triceps on racked barbell

Banded shoulder stretch

Upward dog pose

Arm bar on the wall

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