Workout PARTNER WORKOUT IN TEAMS OF 3... FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Push-ups + 15 T2B/Sit ups during their rest period. MWOD: Roll/smash/stretch sore muscles.  Suggestions post wod: Rack Pec stretch - stand next to the rack and grab the rack above your head with only a slight bend at the elbow. Then rotate away from the rack to stretch the pec for 30 seconds. Then move the hand down the rack to shoulder height and rotate away from the rack. Hold stretch for 30 seconds.  Slide hand down rack to waist height. Rotate away from rack and hold pec stretch for 30 seconds. Repeat this sequence on the other side. Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side.  Banded Pec stretch - Place band on pull up bar.  Place hand through band, turn palm towards ceiling and grab the band.  Step away from rack to create tension. Rotate away from banded arm, until you feel the stretch in pectoralis muscle.  You can pulse at end range or place a steady stretch on the pec. Remember to keep your palm towards the ceiling to keep the stretch in the pec. Kneel down to stretch pec minor. Spend 1-2 minutes a side.