Question of the Day: Running or rowing? 

Warm Up:

  • long lap 
  • 10 empty bar top down dead lifts
  • 30 sec. wrist stretch
  • 10 mid shin to power pos. drills
  • 10 boot strappers
  • 10 empty bar muscle cleans 
  • 5 burpees

Mobility:
2 min each side triple bully (from MOB posters)

Skill:
WOD movement prep

Workout:
"Elizabeth"
21-15-9
135# cleans
ring dips

Comment