MWOD
1: ROW 300m
2: Smash roller, 20 passes/ea
3: Lac ball on upper back and traps x mins/side
4: Spend more time on #3, as we both know you cut it short
Lift:
a1) Military Press: 3x8@70%
a2) STRICT chins: 3xMR
a3) Band Pullaparts: 3x25
WOD:
10min EMOTM
10 KB swings (35/53)
5 V-ups
Finished?
spend 4-6 minutes mobilizing your own 'problem area'
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