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WEDNESDAY 150930

Warm-up:
Run 400m
Crossover symmetry
Backwards bear crawl down
Inch worms with push ups back
12 GHD sit-ups
15 leg swings
15 dislocates

Strength:
 Four sets of:

Push Press x 2-4 reps

Rest 60 seconds

Plank from Rings x 60-90 seconds

Rest 60 seconds

WoD:
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Russian Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Mobility:
Mash quads and IT bands
Roll posterior

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