Monday, March 10, 2014

Mwod:  Row 2 mins, Band OH shoulder stretch x 1 min/side, Bottom squat x 1min, Roll quads x 10 passes each, Couch stretch x 2mins/side

Deadlift: 5 @ 65%, 5 @ 75%, 5 or more @ 85% (using 90% of new 1RM from last week)


WOD:  EMOTM x 3 rounds

Minute 1:  5 Hang cleans (75/135)
Minute 2:  10 Hand release push ups
Minute 3:  15 Box Jumps
Minute 4:  Row 200m
Rest 1 min

*make sure to get your challenge done in a minute....if by chance you don't, you will be adding 5 burpees to your post wod finisher :)




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