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WEDNESDAY 150923

Warm-up:

Row 500m

15 dislocates

15 good mornings

10 push ups

Crossover symmetry

5 pull up negatives

Handstand practice

10 scorpions

12 tall box step ups
Strength:

Every 3 minutes, for 15 minutes (5 sets)…

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.
WoD:

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)
Mobility:

Partner mash quads with foot

Roll posterior

Spend time on sticky spots

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