Remember Renfrew crew, class time is at 9:30am tomorrow morning!
MWOD: Make sure to do this, it will help your WOD!
Roll upper back and lats, Frog x 2 mins, Low band shoulder/lat stretch x 1 min/side, Stretch wrists & forearms x 1min, Bottom squat x 1 min
Front Squats 5 x 5 reps-work up to heavy set
ss
15 Pull Aparts
....
Tabata Mash up-
20 sec on/10 off alternating between each couple:
6 Rounds of each
Row
BB Push press
Rest 2 mins
6 Rounds of each
Box Jumps
Back Extensions
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