Mwod: Row 2 mins, Roll lats x 20 passes each, Stretch wrists x 1min, Band lat/tri stretch x 2mins/side, Tspine extension over roller or peanut x 20, Band hamstring stretch x 1min/side
Military Press 3 @ 70%, 3 @ 80%, 3+ @ 90%
WOD: For time
DL x 8 reps (65%)-----10 Push ups
DL x 8-----------15 DB Thrusters
DL x 8---------------20 Wall ball sit ups
DL x8--------------25 KB swings
DL x8------------------30 Rope slams
Finisher: 250 row race
Military Press 3 @ 70%, 3 @ 80%, 3+ @ 90%
WOD: For time
DL x 8 reps (65%)-----10 Push ups
DL x 8-----------15 DB Thrusters
DL x 8---------------20 Wall ball sit ups
DL x8--------------25 KB swings
DL x8------------------30 Rope slams
Finisher: 250 row race
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