WOD – March 4, 2014


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PRE-LIFT ACTIVITY
20 meter High Knee Run  x2
20 meter Butt Kicks x2
20 meter Side Shuffle x2
20 Bear Crawl x2
FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each
WORKOUT OF THE DAY
15 minute AMRAP
12 Deadlifts (225#/185#)
10 Push Ups
8 Box Jumps 30”/24″
TODAY’S QUOTE
Learn all you can from the mistakes of others. You won’t have time to make them all yourself.
-Alfred Sheinwold

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