MWOD: Roll upper back + legs, Lacrosse ball chest, Band lat/shoulder stretch from rack x1min/side, Frog stretch x2min
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LIFT: Bench Press
3@70%
3@80%
3+@90%
Superset with Body rows x10 each set
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WOD: 1 RFT (30 minute limit)
"Fury Whip"
40 Mountain Climbers
20 Box Jumps
100 Ropes
40 Db Push Press
20 Burpees
150 Ropes
40 Squats
20 T-ups
250 Ropes
40 Star Jumps
20 Plank Rows
300 Ropes
Oh my, I am so sorry.
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