Tuesday, December 17, 2013

Hope everyone is staying up on their Holiday Squat-athon!!

                                                                                                                         Danni getting her first rope climb!!
                                                                                                                          Great job!!!

Arm/Leg Swings
Samson Stretch L&R
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 OHS

MOD
OHS (from the rack)
3-3-3-3-3
:03 second pause in the bottom on the first rep of every set

WOD
Conditioning
4 RFT of:
400m Run
12 Pull-ups
40 DU’s
Scale the DU’s as needed
Rx+ =
“Schlitz”
4 RFT of:
400m Run
4 Muscle ups
40 DU’s

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