Wednesday, December 5, 2012

Had a full class last night for a great night of O'lifting!!!

3-2-1 Go!!!

Arm/Leg Swings
Samson Stretch
Row 500m
2 x10 of:
Walking Lunge
Good Mornings
DB Straight-leg Deadlift

MOD
collect 5:00 in the bottom of a squat (relaxed back)

WOD
3 RFT
15 Pull-Ups
25 Med Ball Cleans
Run 400 Meters
 

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