WOD – December 16, 2013


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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
STRENGTH WORK
1 RM Power Clean
WORKOUT OF THE DAY
5 Rounds for time
100 foot Plate Push
10 Push ups
10 Sit ups
10 Burpees
TODAY’S QUOTE
Whenever you take a step forward, you are bound to disturb something.
-Indira Gandhi

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