Monday 11/18/13

Warm Up
400m Row
2x<10 each PVC PT, GM, OHS>
Ant/post lacrosse ball shoulder smashes
2x <r/l side lunges hold min 45 secs
Then barbell quad smash 45 sec each leg

Strength Squat Front or Back choice
Back 5-75%, 3-85%, 1+-95%
Front 5×5 light weight form focus

WOD 4rft
15 OHS 95/65
500m run or run 2each