12/22/2014

12/22/2014

Warmup :

Dynamic : 3 Minute Circuit of :
A) Samson Stretch - length of room
B) OH Squat with PVC x 12
C) Situps x 12
D) Pushups x 12

Mobility :
A) Calf Smash
B) Banded Hip Opening

Strength : Snatch (Any Variation) (Find a new 1RM in 13 minutes)

Back Squat (Build to a heavy set of 3 in 13 minutes. )

WOD :

3 Minutes Max Burpees(AMRAP - Reps)

Post WOD Mobility :
A) Seated Hamstring Stretch
B) Shoulder/Pec Smash with lax ball

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