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Pre-Wod:
3 Rounds:
200 M. Run
3 Inch-Worm-Up-Dawg-Down-Dawg
30 Sec. Pigeon (each side)
30 Sec. Sampson Stretch (each side)
3 Lateral Lunge (each side)

2-3 rounds:
1 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for thursday, February 26th, 2015:

Row 500 meters
30 Bench press, BW/0.75 BW
Row 1000 meters
20 Bench press, BW/0.75 BW
Row 2000 meters
10 Bench press, BW/0.75 BW

Post-Wod:
5 Rounds:
30 Second Handstand Hold
15 GHD Sit-Up

Open Training Recovery Wod:
If you are hitting 15.1 on Friday use today to work on: stability, mobility, technique, and choose a goat to improve on.

Stability:
Crossover Symmetry “Activation”

Mobility:
3-Primary SMR
Row 10 Cal
Squat Routine 2.0
30 PVC Passthrough
Row 10 Cal
“Cookie”
Single Lacross Ball Scaps
Kettle-Bell Ankle Stretch
Row 10 Cal

Technique, Choose 1-2:
• Clean & Jerk, Pause @ Clean receiving position & Jerk Receiving position
• Toes-2-Bar
• Double-Unders
• Bounding Box Jumps
• Muscle-Ups

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