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WEDNESDAY 151111

Warm-up:
Row 500m
Crossover symmetry
10 push ups
10 pull-ups
15 hollow rocks
Bear crawl down
Broad jumps back

Extended group warm up:
Junkyard Dog

Strength:
Take 15-20 minutes to build to today’s heavy Jerk

WoD:
Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.

Mobility:
Banded shoulder
Lax to shoulders
Roll posterior and thoracic spine

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