January 6, 2014

A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Roll out quads/side
1 minute Banded Tricep Stretch/side
1 minute Posterioir Shoulder smash with lacrosse ball
Scap Activation
5 minutes technique work (coach led)

B) TNG Power Clean
3, 5, 7, 7, 5, 3

C) 20 minute AMRAP:
5 Deadlift @ 135/95
10 Wall Balls 20/14
5 Chest to Bar pull ups

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