Monday October 6,2014
lift complex: take 15 minutes to find your heaviest power clean, hang cean, shoulder to over head without dropping bar.
Wod:
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Post wod:
hip mobility- super frog, balls,bands, rollers
shoulder mobility: balls,bands,rollers