CF Lite 160914

Warmup:
Thoracic extension and rotation:
Thoracic twist in quadruped
Thoracic foam roll, and lacrosse ball roll
Psoas roll
Posterior chain, forearms and wrists:
Hamstring, I.T. band stretch with bands
Keep band in rack, and use it for wrist stretch
Front rack stretch with band
Lift:
Hang Squat Cleans
8×3
WOD:
200 m run
5 rounds of:
30 Double-Unders/90 singles
1 hang squat clean
200 m run

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