MWOD:
1) Row 250m
2) roll pecs/front delt on floor with softball x1min/side
3) band pec stretch x1min/side
4) stretch wrists x2min
LIFT:
Bench
5@75%
3@85%
1+@95%
Modified X-band-walk
3x10/leg
WOD:
8 Bent over rows
8 hang cleans
8 push press
5 burpees for ANY bar drops (no free rests at the end of a round)
no resting the bar on your body
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