WOD – November 19, 2013


SHARE THIS POST!!!

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

Over Head Squat (15 minute)

WORKOUT OF THE DAY
5 Rounds for Time

50 foot Plate Push

12 – 24″ Box Jumps

12 Push Ups

10 GHR Sit-Up

POST YOUR TIME!

TODAY’S QUOTE

Be yourself; everyone else is already taken.
-Oscar Wilde

20131119-115927.jpg

Leave a comment