23 Mar 17

Warm up
2min Row/AD at a SLOW PACE
slowly do the following
15 Goblet squat
10 Push up
5 OHS
1:30 Row/AD at a moderate pace
REPEAT the after row work
1min Row/AD at a fast pace
REPEAT the after row work

WOD
21-15-9 NOT FOR TIME but for quality of movement.
Strict Pull-up
Bench Press 155/105 lbs
Double KB/DB Front Squat 53/35

After WOD
Foam roll quads and lats