Saturday, October 3, 2015
MWOD:
T-spine extension on roller x20 reps
Lax ball traps and subscap (armpit) x2 min
Couch stretch x1 min/side
Stretch and roll forearms x2 mins/side
LIFT:
Military Press
3 @ 75%
3 @ 80%
3 @ 90%
Max reps @ 70%
WOD:
A) 4 sets Chin-ups (max reps)
B) 52 Pick-Up - # Cards only
Hearts: Push-Up
Diamonds: DB Push Press
Clubs: Plank Row
Spade: Body Row
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