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WEDNESDAY 150422

Warm-up:

400m jog

Bear crawl down

Zombie back

3 Rounds not for time…

5 burpee pull-ups 

10 push ups

15 squats

Lax to shoulders

Mash lat on roller
Strength:

Three sets of…

Weighted Pull-Ups x 2-3 reps
Rest 30 seconds

Strict Pull-Ups x Max reps
Rest 3 minutes


WoD:

Four sets for max calories/reps of…

60 seconds of Wall Balls
Rest 60 seconds

60 seconds of Rowing for Calories
Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds


Mobility:

Roll posterior

KB to Achilles/calf

Couch stretch

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