April 15, 2016 

April 15, 2016

Warm Up-

3″ Row

3 RNFT of ‘Cindy’ (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Then:

2″ T-Spine Mobility + 1″/side Banded Shoulder Distraction

Strength-

In 15″ find 3 RM Shoulder to Overhead

*Bar taken from Rack

WOD-

12″ AMRAP:

12 Cal Row

12 Wall Balls 20/14

12 Burpees