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WEDNESDAY 160107

Warm-up:

Row or Run

Samson Lunges down

15 leg swings

Spiderman Crawl back

Banded hip distraction

15 squats

10 push ups

10 pullups

15 good mornings

 

Strength:

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

 

WoD:
Against a 5 minute running clock, complete:
500 Meter Row
50 Russian Kettlebell Swings (53/35#)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

*Score is pull-ups

Mobility:

mash lats on roller

mash quads

roll posterior

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