MWOD:
Row 300m
Smash traps and armpit on LAX Ball x 2 minutes/side
Band Lat/Tri stretch x 1 minute/side
Samson stretch x 1 minute/side
LIFT:
a) Military: 7 x 3 @ 75%
b) Chins 7 x 3
WOD: 52 Pick-Up!
Diamonds: Push-ups
Hearts: Plank Row
Clubs: Squats
Spades: V-ups
King: 15
Queen: 12
Jack: 11
Ace: 5 Burpees
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