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