4-27-17

skill/strengthfoam roll quads 2 min foam roll hamstring 2 min hamstring floss 1 min per leg couch stretch 2 min per leg pigeon stretch 2 min per leg

Skill/strength 10 min alt. every min on the min

3-5 muscle ups or 5-10 pull ups 5-10 handstand push ups

wod

100m run on the min 10 min 70-85% focus on long strides