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TUESDAY 151208

Warm-up:

Run 400m

15 hollow rocks

15 leg swings

15 squats

Spiderman down

Samson lunges back

10 scorpions

10 matrix turns

10 barbell front squats
Strength:

Take 20 minutes to build to a new 1-RM Front Squat
WoD:

“Sage at 20″

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees Over the Barbell
Mobility:

Mash quads

Roll out lats

Lax to shoulders and pecs

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