11.07.17

Warm UpTwo sets of: Samson Stretch x 10 reps each leg Reverse Lunges x 10 reps each leg High Knees x 2 lengths of the gym One Leg Jumps x 10 reps each leg

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows)

Moblity: T-spine stretch on foam roller x 2:00 Couch stretch x 1:00 each side

Skill: back squats 5 reps @65% 3 reps @70% 1 rep @80%

10:00 E2M 3 reps back squat @75-80%

WOD 20 Rounds with a partner alternate :50 hard row :10 transition partner one rows while partner two rests your team score is meters rowed