WOD 04/22/16

Front squat: 12 x 2 @ 60%
WOD: For time:
AMRAP 5 minutes of:
Atlas stone ground to shoulder
1 minute rest
AMRAP 5 minutes of:
Tire flips
1 minute rest
AMRAP 5 minutes of:
Burpees

Post WOD Mobility: First rib mobilization and upper trap smash with racked and loaded barbell, 3 minutes each side, then,

c-spine sidebend stretch for upper trap, while holding band fixed to bottom of rig, 1-2 minutes each.

 

11:00 am Strength class: 
Lift: 2 board press, heavy double

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