Thursday, October 10, 2013

Oct 10, 2013

MWOD: Roll upper back + lats  x 4 minutes
             Tri/lat stretch with bad from post x 2 minute/side
              Smash Calves x 1 minute/side
              Stretch Calves + ankles x 1 minute/leg

Skill: Bench Press Set-Up - 6 minutes

Lift: Bench Press- 5 @75% 3 @ 85% MAX at 95%

WOD:10 rounds for time
100m row
10 Burpees round 1-5
5 Burpees round 6-10


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