Welcome Home:  It is finally here! Make sure you head to the new gym. 21-15-9 Calorie Row Burpee Clean and Jerks (95/65) rest 5 minutes 15-12-9 Calorie Row Burpees Clean and Jerks (115/85) *This WOD is designed to increase muscle endurance.  Choose a weight that you can link reps together but can not do all unbroken.   Mobility WOD:

1. Lateral Chest Wall Smash -  Using a foam roller, lie on your side with your arm overhead. Smash and floss starting from the posterior armpit working down to your lat.
2. Weighted Triceps Smash - Place barbell in a squat rack.  Smash and floss tricep from the elbow to mid upper arm.  Add weight to arm by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm.