7/11

Did this one because after an 11 hour flight yesterday felt too dehydrated for running/rowing one. Will do that one tomorrow. 

A.  Strict chin ups, 1-2x4; rest 2 min

1,1,1,1.

B.  Incline bench, double dumbbell rows, 8-10x3; rest 1:30

10 each round 15# dumbbells. 

+

8 Ring rows

14 Burpees

24 Cal assault

rest 1 min
x3

WOD total time: 13:39.
Round 1: 3:42.5
Round 2: 3:48.7
Round 3: 4:06.1 

Focused on ring rows. 


+

Foam roll thoracic/lats

10 banded dislocatesx2 (lightest band)

Did this. Used blue band.