April 18, 2015

A) 5 minute row or Air Dyne

2 minutes Banded Tricep stretch

2 minutes Wall Stretch

2 minutes rolling T-spine

2 minutes of squat hold

2 minutes ankle mobility

Iron Scap Program

B) Partner WOD For Time (One guy/one girl)

With one partner working at a time:

3000 m Row

300 Double Unders

3200 m Run