MWOD:
1) Row 2mins moderate pace
2) Couch Stretch X1min/side
3) Outside Hip X1min/side
4) Stretch wrists and forearms on floor X1min/side
New MWOD skill of the week: Rotators smash and floss
Skill: Front Squat 5mins
Lift: Front Squat 4X8 (Work up to skill max X8)
WOD: 4 Rnds for time
1 lap of building (300m row if raining)
5 thrusters
10 Burpee Broad jumps
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