Thursday – 10.20.16

Pre Warm-Up
3rds
10 lunges
5 Jump Squats
20 DU

 
Warm-Up
Agility

 
Strength
A.) 4rds for quality
8 Burpee over box W/ DB
10 Hollow Rocks
10 Pendlay Rows
10 DB Curl to press

 
WOD
For Time
50cal on Assault Bike
Run 1mile

 
Cool Down
Spend 10min stretching hip and shoulder girdle

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