Oct 1/2013

MWOD: Roll Quads, Glutes and calves x 1min/sides
               Couch stretch x 1min/side
               Band Hamstring from rack x1min/side
               Stick EXT Rotation x 1min/side

DEADLIFT : 3@70% 3@80% 3+@90%


WOD:         AMRAP in 8:00, add 1 rep each round
                      DB Renegade Row 40/25lbs DB’s
                                  DB Snatch 45/25

                   AMRAP in 8:00, add 2 reps each round
                          OH Lunge 45/25 plate
                                  Box Jump