WOD – December 20, 2013


SHARE THIS POST!!!

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

SKILL WORK
Skipping (10 minutes)

WORKOUT OF THE DAY

Friday Chipper
75 reps of each for time
Snatch grip deadlift (Rx 95/65#)
Strict pull ups
Hanging leg lifts
Push ups
Treadmill push
Box jumps 24″

TODAY’S QUOTE
You have to take it as it happens, but you should try to make it happen the way you want to take it.
-German proverb

Leave a comment