Thursday 171221

Recovery Row*
Row 15 minutes

*Target dampener setting of 1-2 and 2:15 pace / 500M.  Goal is ~3,333M in 15 minutes

Mobility WOD
with running clock...
4 min - Lat Smash with Foam Roller (2 min L, R)
4 min - Banded Overhead Distraction (2 min L, R)
4 min - Triceps Smash with Bar Bell (2 min L, R)
4 min - Banded Overhead Distraction with External Rotation (2 min L, R)
4 min - Glute / Hip Smash with Foam Roller (2 min L, R)
4 min - Single leg Flexion with Banded External Rotation (banded distraction) (2 min L, R)
4 min - Triceps Smash with Bar Bell (2 min L, R)

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