WOD – January 6, 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
Thrusters (10 Minutes)

WORKOUT OF THE DAY
5 rounds
10 wall balls
50′ suite case farmers carry (60/40#)
10 – 30′ box jumps
10 – thrusters
10 – pull-ups

TODAY’S QUOTE
“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.” – Unknown

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