Thursday, December 11, 2014

Great job everyone on yesterday's WOD! 
Your hard work is definitely paying off!!

 Mike and Justin alternating Deadlifts!

Arm/Leg Swings
400m Run
2 rounds of:
10 DB Press
15 Ab-mat Sit-ups
20 Box Step-ups

WOD
Conditioning
AMRAP 20:00
5 HSPU’s
10 T2B
15 Box Jumps 24/20"
250m Run
Rx+ = Strict HSPU’s, GHD’s

PMOD
Mobility
Stretch, Foam Roll, do some Band work

Extra Work
3x20 Back Extensions (use weight if needed)

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