Saturday 2/22/14

1.)  Dynamic Warm-up, Pigeon stretch, Cossack stretch, Hamstring mob on the bands, OH mob on the bands, PVC pass thru's, 10 PVC thrusters, Calf stretch, Foam roll and trigger point mob

2.)  For Time:

800 m Run

800m Row

3.)  For Time: 

50 Thrusters   45/35#

100 Double Unders/ 400 Single Unders

5 Pull-ups

5 Ring Dips

25 Thrusters

75 Double Unders/ 225 Single Unders

10 Pull-ups

10 Ring Dips

10 Thrusters

50 DU/ 150 SU

15 Pull-ups

15 Ring Dips