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WEDNESDAY 151230

Warm-up:

Row 500m

20 good mornings

15 leg swings

15 dislocates

15 squats

Spiderman crawl down

Inch worms back

Pigeon stretch each side 1 minute
Strength:

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

Front Squat x 2 reps
WoD:

Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (go heavy)

Minute 2 – 10 Strict Pull-Ups

Minute 3 – 15 Box Jump-Overs
Mobility:

Mash calves/Achilles

Mash lats on roller

Roll posterior

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