John took 1st place at the Bay State Games olympic weighting comp on Saturday

warm-up
10 x forced abduction, moon the sky, pigeon stretch, calf stretch,mackenzie extension, hip extension
15 squats(concentrate on form)
lat stretch, pvc dislocates,5 each pvc sp/pp/pj
then:
row 1k for time
strength
DB push jerks
5-5-5
WOD
4 rounds
run 400
25 wall ball 20/13
15 f2b

if you cant do foot to bar just do knee 2 elbows and if you can’t do knee 2 elbows do knee raises