Thursday 180718

Recovery Row or Bike
8 Minutes (90s easy, 30s mod x4)

Mobility WOD 
Overhead
2m L, R - T-spine smash with lax ball
4m - T-Spine foam roll in extension grasping barbell
Front rack
2m L, R - Triceps smash with barbell
2m L, R - Overhead extension with external rotation
Hang
2m L, R - Barbell shoulder shear
2m  L, R - Banded bully stretch
Squat
2m L, R - Bone saw calf smash
2m L, R - Calf stretch against wall

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Tuesday 180717

WOD
"Heavy Day"
Box Squat 2-2-2-2-2*

*set box height so end range is right around parallel, widen the stance and move the bar a little lower on the traps. Goal for today is to find a heavy double 

XSRE**
5x
5 Chin-up
10 Push-up
0:15 L-Sit hang 

**superset these three movments and rest as needed after the triplet.