Tuesday 11/5/13

Warm Up
800m run
Shoulder band stretching, circles, foam roll lats, use lacrosse ball
Wrist flex (wall or floor)
Open hips using a band stretch both forward and backward (1min per leg per each side) couch stretch (knee on abmat with ankle against wall, opposite knee and shin perpendicular to floor
2×10<PVC PT, OHS>

Strength Dead Lift
3X3 70%, 80%, 90% 3+.  use 90% 1rm

WOD 5 rft
25 Wall Ball Shots
25 back extension (superman)

100 BPC Day 5….