December 4, 2013

MWOD: Roll chest and upper back
            Frog stretch x 2 minutes
            Band shoulder traction x 2min/side
            Ballerina Stretch x 1 min/side

LIFT: Bench Press 5 @ 75%, 3 @ 85%, 1 + @ 95%

WOD: 
1 Round For time:
400 m row  
50 KB swings
40 Russian Twist  
30 OH lunges  
20 Alternating DB snatches  
10 T.G.U's