Nov 27, 2013

MWOD: Band hamstring stretch x 2 minutes/side
             Outside hip stretch on bench x 2 minute/side
             Band shoulder traction x 1 minute/side
             Couch stretch x 2 minutes/side

LIFT: Bench Press 3@70% 3@80% 3+@90%

WOD: Thanks to: "the WOD shop" and Smash Box for wanting to use KB'S

Scooter- Start KB swings lighter and go heavier as the reps go down
For time
35x KB swing
25x KB swing
15x KB swing 
10x Sumo deadlift high pull
5x Deadlift 70%
35x KB swing