Monday 1-6-14

Warm up

500m Row 

10 OHS

Shoulder Mobility

Dynamic stretches

Skill

Rowling 

10 frames 

Conditioning

1000m Row 

then with remaining time AMRAP

5 Deadlift (185#/135#)

8 Burpee lateral jump overs 

12 min Cap

Mobility of the Day

Inch worms 

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