Speed Boat

Warm-up:

Partner Rowlling 1,000m
(Penalty is 10m inverted bear crawl)

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Mobility Minutes

Announcements:

We will have food trucks at Justified this Saturday! Come hang out and enjoy some local eats! 

Skills & Technique: (Click below for links to more info)

Wod:

Speed Boat

Row 2k for time. 

Max effort. Make it rain PR's today! 

Lift of the Day:

Back Squat Heavy Double

3 sets of 2 reps
Not a 2 rep max.