WOD – March 5, 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 / STRENGTH WORK
Headstands / Handstands 10 minutes
WORKOUT OF THE DAY
5 rounds for time
15 Front squats (135/95#)
30 Skips with rope
16 Split squat jumps (8 each side)
30 Double unders
TODAY’S QUOTE
I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.
-Frank Wright

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