Thursday 180823

Row 8 Minutes (or Bike)
- easy pace

Mobility WOD - Overhead, Front Rack, Hang, and Squat
Overhead
2m L, R - T spine smash with foam roller.  Arms in OH extension
2m L, R - 1 arm hang from bar (feet on floor, grasp pull up bar with 1 hand and stretch)
Front rack
2m L, R - Shoulder rotator smash & floss with lax ball
2m L, R - Overhead distraction with external rotation bias
Hang
2m L, R - Barbell shoulder shear
2m  L, R - Sink mobilization
Squat
2m L, R - Glute smash with lax
2m L, R - Pigeon stretch
2m - Founder stretch