01.23.17

Warm Up:Warm Up: 2:00 row, bike or jump 2 rounds 15 incline push ups 15 empty bar thrusters

Mobility 2 sets of... Banded good mornings x 10 Banded clam shells x 15 Cossack stretch x 8 each side Scorpion stretch x 5 each side Superhero complex- spiderman stretch + superman hold

Primer: DB bench press + Barbell bent over rows 7 sets of 5 reps of each movement do 5 DB bench press and move directly into a barbell row athlete chooses weight

mini-WOD 8:00 EMOM min 1: 15 UB wall balls 20/14 to a 10' target for men and women min 2: 10 TTB or hanging knee raises

WOD: 21-15-9 cal row thrusters 95/65