MWOD: Row x 300m, t-spine ext on roller x 20 reps, "samson" stretch x 1 min/side, couch stretch x 1 min/side, band lat/tri stretch x 1 minute/side
LIFT: Military Press
5 sets of 8 @ 65%
WOD:
Round 1
Row 34 cals
DB Push- Press x 8
DB Snatch x 8/arm
Round 2
Row x 34 cals
DB Front squat x 8
DB Twist x 8
Round 3
Row 34 cals
DB Row x 8/arm
DB Floor press x 8
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