september-15-2014 |
view on CFSD site
Mobility:
-5min Lacrosse ball to lower back against wall
-10min fixing any problems from weekend
MCR/Core:
-120 heel lift/strike extensions from plank
-2 mx plank holds
WOD:
startup
1k row time trial
directly into
6rds of
-20 Banded goodmorn
-15 Pushups
-5 broad jumps
cooldown
4min row pace of walk
roll out/mobility