Friday August 29th 2015

Prep 
Subscap/Shoulder  mobility
3x 
250m row 
10 Wall ball shot 
5 pull ups

Strength 
Thruster 5x1

Conditioning 
"Jackie"
1000m Row
50 Thruster 35/45
30 Pull ups 

Recovery 
Walk 400m 
couch stretch 2 min per side 
40 GHD sit ups 

Homework
Some of you are struggling with a bit of plantar faciatis- settle down in front of your computer and do this.  it feels good.... real good. 
http://www.mobilitywod.com/2014/05/roop-jamis-excellent-foot-ankle-adventure-part-i/