Dec 17, 2015

Friday 15. 12.18

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
- Pick a partner and run 5K. Every 5 minutes stop and do 20 push ups, 20 squats.

Mobility WOD
- Calf stretch and foam roller

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Keep your lumbar curve locked in each time.  Rep doesn't count until both feet are together with the weight overhead.

Mobility WOD
Hold each stretch each side for 2 minutes.  Spend 10 minutes on the foam roller.

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