Mon 4-16-18

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Metcon
2.5k AB or 1k Row
Then
50 Chest to Bar Pull-ups
100 Ring Push-ups
150 Goblet Squats@53/35
Then
2.5k AB or 1k Row

Partition pull-ups, push-ups and squats however you want. Bike and row if possible. 800m run or Ski Erg are also options. Scale as needed to be able to continuously move for entire wod.