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WEDNESDAY 160615

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Yoga Push ups

10 Bird Dogs

Samson Lunges Down

Bear Crawl Back

15 Squats

10 Pull ups

10 GHD Situps

 

Strength:

Four sets of:

Box Step-Ups x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

 

Mobility:

Lax to Shoulder

Banded Shoulders

Roll Posterior

Mash Quads

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