Test & Rest – WoD 090816

Warm Up 

3 min Airdyne

3 min Row

Mobility

Front Rack Stretch w/band 90 sec e/s

Foam Roll Calves 90 sec e/s

Strength

25 min to build to a heavy single Front Squat

Condish

3 Rounds NOT for time of:
500 Meter EASY Row
400 Meter EASY Jog
Rest 2-3 minutes Between rounds

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