“Undertow” 5 Rounds: 200 Meter Run/Row 30 Double Unders/ 60 Singles 9 Hang Squat Cleans (115/80)   Mobility WOD: Forearm and hand smash

1. Barbell Forearm Smash: Lie on your side with the fat end of the barbell just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Spend 2 minutes on each side.
2. Palm smash: Using a super ball, smash the tissue at the base of your thumb using small circular motions.  Work from the base of your thumb to the base of your other fingers.  Spend the majority of the time on tender tissue, usually the base of the thumb.  Spend 2 minutes on each hand.