MWOD: Super frog with plate x 2 min.side + contract and relax
Band distracted hip stretch from rack x 1 minute/side
Stretch Calves and ankles x 2 minute/side
bottom squat x 3 minutes
MWOD Skill: Monkey Bar of Death
Lift: Dead lift 5 x 3 @ 90%
Skill: Split Jerk 5-10min
WOD: EMOTM 10 minutes
Push Press x 1
Push Jerk x 1
Split Jerk x 1
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