WOD – January 13, 2014


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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

SKILL WORK
Shoulder Mobility (15 minutes)

WORKOUT OF THE DAY
13.2 workout from the 2013 open

10 minute AMRAP

5 – 115/75# shoulder to overhead
10 – 115/75# deadlift
15 – 24/20″ box jumps

TODAY’S QUOTE
Strive not to be a success, but rather to be of value.
-Albert Einstein

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