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WEDNESDAY 150805

Warm-up:

Row 500m

Crossover Symmetry

15 Hollow Rocks

10 push ups

Samson Lunges down

Bear Crawl Back

Handstand Practice

15 Dislocates

Pigeon stretch

10 Pullups
Strength:

Take 15 minutes to build to a Heavy Jerk
WoD:

Complete as many rounds and reps as possible in 5 minutes of: 
5 Burpees 

5 Pull-Ups 

(chest-to-bar pull-ups for advanced athletes) 
Rest exactly 5 minutes, and then . . . 
Complete as many rounds and reps as possible in 5 minutes of: 

6 Ring Dips 
9 Box Jump Overs (24/20)
Mobility:

Roll out Lats

Mash Achilles/calf on KB handle

Mash triceps on a barbell racked

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