MWOD: Row 200m
Outside hip stretch x 1 min/side
Lax ball shoulder/chest on post x 1 min/side
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Skill: 5 mins power cleans- Ext drill high hang power clean the drop
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Lift: Bench press 4 x 2 @ 90-97%
ss
Band pull aparts x 20 after each set
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WOD: "Fight Gone Bad"
3, 5 min rounds
1 min rest between rounds
Wall balls
SDHP (65/95)
Box jumps (20/24")
Push press (65/95)
Row (cals)
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