3/17/2017

-Warmup

400M row

3 slow rounds

15 Russian kbs 53/35

10 HS shoulder shrugs

-Mobility

1 min lats

1 min pigeon

-Conditioning

"Open 17.4"

13 min amrap

55 deadlifts 225/155 135/95

55 wall balls 20/14 20 to 9'/10

55 calorie row

55 HSPU or hand release push-ups

-Cooldown

200M walk

Repeat stretches