WOD 03.19.17

Foam roll, 2 minutes each: 

IT bands

Adductors 

Calves

Lats

Speed/endurance:

500m row x4, 2 minutes rest between attempts 

WOD:

AMRAP in 15 minutes:

5 pull-ups

10 push-ups

20 Grappling shoot throughs

Post times to beyond the whiteboard.