THU30MAR2017

WOD

Mobility
Calf Stretch 1 min e/side
Calf Smash 1 min e/side
Quad Smash 2 min
Barbell OH Hold on Back 3 min (hands close as possible but arms locked)

Strength
5 sets of:
Bench Press: Build to heavy set of 5
DB Row: 8 reps e/arm

Conditioning
4 Rounds, EMOM:
E) 100M Farmers Carry
O) 10 Inch Worms (don’t let butt sag on pushups)

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