Strength - 10/24/2017 - Strength

3 rounds each movement - hollow hold/right side plank/left side plank/superman hold
:40 sec on :20 sec rest

WOD - 10/24/2017 - WOD

For time:
60 DU
50 box jumps (24/20)
40 alt lunges (stationary)
30 HR pushups
20 C2B pull ups
10 wall walks

A - 10/24/2017 - A

Warm Up:

Row 1min Slow

Row 1min Moderate

Row 1min Fairly Hard

Then, Rest about 3min and begin workout



B - 10/24/2017 - B

Metcon: For Time

Row 5000m



C - 10/24/2017 - C

Mobilize: Tomorrow we have heavy snatches

Recommendations:

-Rollout Legs, Butt, T-Spine, Lats

-OH Stretch, w/ bar on ground and back on roller

-Couch Stretch

-Banded Hamstring Stretch

-Banded Ankle Stretch