Swing some weight!

Soft tissue:
Foam roll
Adductors
T-spine
Lats

Ball roll:
Infraspinatus
2 min drill/external rotation

2 Rounds:
Heidens
High knee skip
Caricoas
Back pedals
Side shuffle with overhead reach
Running lunge

Mobility:
2 sets of 10
squat to stands
hip flexor mobs
no money drill

Work out of the Day:

for time:

500 m row
15 KB/DB swings (heaviest)
400 m row
25 KB/DB swings (heavy)
300 m row
35 KB/DB swings (lighter)

Post WOD recovery:
Wrist mobility

Post thoughts and times to comments.

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