6 March 2014

Warm Up:
Mitch's warm up (pull ups are scapular)

Mobility (Squat therapy)

Strength:  5-5-3-3-3 Deadlifts

WOD:
Rowing Fran
21-15-9
Thrusters(95/65)/500m row

Silvers:

Warm Up:
Johnny special

Strength:  5-5-5 Press

WOD:
Rowing Fran
15-12-9
Thrusters/500m Row