Tuesday June 11,2013

MWOD: Roll Upper back + lats with Lacrosse Ball on Floor, Pre-Squat Hip Opener x1min/side, Band lat Stretch w/ retraction x10/side,  OH Extension on Roller + Barbell

Skill : Overhead Squat -6 minutes

LIFT: Deadlift - 3 @ 70%, 3 @ 80%, 3 or more @ 90%

WOD
4 rounds for time
Farmers walk down and back x 2
DB Rows x 10/ARM
20 OH Lunges (DB's or plate)
Farmers walk Down and Back x 2
T-Get-ups x 8/Arm
DB Rows x 10/ARM
Farmers walk down and back x 2
20 DB Lunges