Mwod: Roll upper back & lats x 2mins, Roll chest & shoulders x 1min per w lacrosse ball, Super frog w 45lb plate x 2mins/side, Tspine ext over roller x 20
Bench: 3 @ 70%, 3 @ 80% , 3 or more @90%
WOD: 5 rounds for time
Row 200m
20 Wall Ball Sit ups/or use a partner instead of a wall
10 SDLHP - 95#/65#
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