WOD – December 17, 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
15 Minute EMOM
8 Front Squats (Rx 135/95#)
WORKOUT OF THE DAY
400 Meter run
15 – 24’ Box Jump
10 Deadlifts (Rx 135/95#)
TODAY’S QUOTE
Confidence is contagious. So is lack of confidence.
-Vince Lombardi

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