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WEDNESDAY 151202

Warm-up:

Row 500m

Samson lunges down

Zombie walks back

10 push ups

20 high box step ups

Handstand practice (wall/walk)

15 squats
Strength:

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

20 Dumbbell/KB Walking Lunges (heavy)

20/15 Ring Dips
Partner WoD:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Russian Kettlebell Swings (53/35#)

15 Wall Ball Shots (20/14 lbs)
Mobility:

Lax to glutes

Mash quads

Mash tricep on racked barbell

Roll posterior 

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