WOD – December 27, 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
Deadlift 5×5

WORKOUT OF THE DAY
5 Rounds for time
15 Jumping knee tucks
15 Burpees
15 Chest to bar pull ups
15 Thrusters (95/65#)

TODAY’S QUOTE
Dream lofty dreams and as you dream, so shall you become. Your vision is the promise of what you shall at last unveil.
-Ruskin

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