WOD 11/20/13

WOD:
For time:
Row 500 m, then
4 rounds of:
10 parallette pass throughs
20 overhead walking lunges (total, 45/25 lbs)
30 weighted sit ups (45/25 lbs)

MWOD: Foam roller or lacrosse ball to hip flexors and IT Band, 2 minutes each
             Plate to psoas, 1 minute each
            Samson stretch 1 minute each

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