MWOD: 1) Band Hamstrings x1min/Side (contract/Relax-5/10 sec)
2) Band Distracted Ankle MOB x20 Reps/side
3) Couch Stretch x2Min/Side
4) Internal Rotator Smash w/ Barbell on Floor x1min/side
SKILL: Hand release push-ups 10Mins
LIFT: Deadlift EMOTM 10Mins
70% x 3Reps "Speed Work"
WOD: 12mins AMRAP
ALT DB Snatch x 10/Arm
Wall Balls x 15
Hand Release P-Ups x 10
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