Thursday June 20,2013

MWOD:Roll Upper Back and Legs x 2minutes
                      Lax ball chest and armpits  x 1minutes/side
         Roll Triceps on bar x 1 minute/side
             Outside Hip Stretch x 2 minutes/side
    Couch Stretch x 1 minutes/side

Lift- Bench Press - 5@75%, 3@85%, max reps 95%

Skill - Pendlay Rows - 6 minutes 

 WOD:

21-15-9-6

Row for Cals

Wipers

Lunges

Pendlay Rows

Burpees