WOD – December 4, 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

WORKOUT OF THE DAY
50 meter run
20 Squat Jumps
50 meter side shuffle (each side)
20 Burpees

POST TOTAL POUNDAGE
TODAY’S QUOTE

Happiness lies in the joy of achievement and the thrill of creative effort.
-F.D. Roosevelt

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