3-2-2016

LIFT

Core Work:
4 rounds
20 GHD sit-ups
10 Strict T2B
20 Supermans
Weighted plank 30s 45/35# 
 

WOD

For time:
30 T2B
40 WBs
50 Pistol Squats
1000m row
50 Pistol Squats
40 WBs
30 T2B

POST WOD

20 min Assault bike @70% 

MOBILITY

3:00 Pigeon Stretch each side
3:00 Straddle Stretch
2:00 Couch stretch each side
2:00 Banded shoulder/ lat stretch each side
10 mins Foam roll IT band/ Quads/ Lats
10 mins Soft Ball roll Glutes/TFL/Triceps/ Pecs