Jan 09/14

MWOD: Roll upper back and lats x 3 minutes
             Band shoulder traction x 1 minute/side
             Stretch Calves and ankles x 2 minutes/side
             Bottom squat x 3 minutes

HAPPY BIRTHDAY SMASH BOX!!

Lift: Deadlift 3 @ 70%, 3 @ 80%, 3 + @ 90%

WOD: 3 Rounds
                 # 1           #2         #3
Rower       1000m     500m    250m

Dubs         70            50        25

Burpees     25             15       10