MWOD:
Roll pecs on post with lax ball x2min/side
band lat tri stretch x1min/side
progressive shoulder dislocates with a dowel x15 dislocates x3 progressions (narrower)
couch stretch x1min/side
LIFT:
Overhead squats
4x3 challenging weight (not work up to one set of challenging weight)
WOD: madness
21-15-9
thrusters
burpee over bar
snatch grip high pulls
push ups
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