Warm-up:
Row 500m
Crossover symmetry
10 push ups
Bear crawl down
Zombie walks back
15 hollow rocks
10 pull ups
15 sit-ups
Pigeon stretch each side 45 sec
15 squats
WoD:
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
Mobility:
Roll and mash