WOD – October 21, 2013


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PRE-LIFT ACTIVITY
Bike or Skipping (3-5 Minutes)
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
Hang Clean (15 minutes)

WORKOUT OF THE DAY
5 Rounds for time
10 Power Clean and Jerk (RX 135/95)
10 GHR Sit-ups or Bench Sit ups (hands overhead, touching floor)

TODAYS QUOTE
Your greatness is measured by your kindness; your education and intellect by your modesty; your ignorance is betrayed by your suspicions and prejudices, and your real caliber is measured by the consideration and tolerance you have for others.
William J.H. Boetcker (1873-1962)

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