WOD 10/02/16

charissa

WOD: “Hamilton” 
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Post WOD mobility: Shoulder prayer stretch on box, 2 minutes
Lat. smash on ball or roller, 3 minutes each side
Unilat. or bilateral lat. stretch on rig, 1-2 minutes each

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