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WEDNESDAY 150624

Warm-up:
Row 500m

15 ankle rolls

15 leg swings

Samson lunges down

Spider-Man crawl back

15 OH PVC squats

5 strict pull-ups

5 kipping pull-ups

40 Double Unders or attempts
WoD:

Every 6 minutes, for 30 minutes (5 sets)…

Run 400 Meters
12 Overhead Squats (115/80 lbs)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24″/20″)
Accessory work:

Three sets of…

Ring Rows x 10-12 reps (2 sec descend)

Rest 60 seconds

Face-Down Chinese Planks x 60 seconds

Rest 60 seconds
Mobility:

Mash calf and Achilles

Mash quads

Roll posterior

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