MWOD
1) Row 2 min
2) roll quads and front hips 20 passes each
3) lax ball pecs x1min/side
4) bully stretch x1min/side
Lift:
a1)
Bench
5@60%
5@65%
3x10@70%
a2)
Band pullaparts
3x20 > 10 palms up 10 palms down
a3)
no money
3x10
WOD: MOD BEAR 7 ROUNDS
clean
front squat
RDL
push press
push jerk
start with a weight you can complete a round without putting the bar down
add weight each round
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