5/30/17   Warm up: 300m row pvc mobility 7-10 reps of Good mornings, pass through, figure 8’s, squat therapy. then 15-12-9 reps of air squats bent over row w/empty bar sit ups   EMOM 9 1)10 seated press w/db 25/15 2) 20 Alt. db curls 25/15 3) 10/8 burpees   Wod: For time 400m run…