WOD 07.16.17

Mobility:

1 minute each side, get in there deep

Foam roll barrage

Calves

Adductors 

IT bands 

Lats

2 minute Achilles plank

Speed:

20y Resistance runs x7 per athlete 

WOD:

5 rounds for time:

10 Ring rows (strict and pretty)

10, five yard lateral cone touches
 10 Barbell back rack Step ups, 95/65lbs

Post total rounds to beyond the whiteboard.