Nov 26/13

MWOD:  Row 200m easy
               Pre Squat hip opener x 1 minute/side
               Frog Stretch x 2 minute
               Band Tri/lat stretch x 2 minute/side
               Bottom Squat x 2 minutes

LIFT SQUAT: 3 @ 70 %, 3 @ 80%, 3 @ 90%

WOD:  DB COMPLEX X 6 ROUNDS 
  *No rest between exercises*  
6 Lunges/leg 
6 Alternating DB snatch/side  
6 Thrusters 
6 DB rows/arm  
6 RDLS Rest 30 sec