WOD – October 3, 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

STRENGTH WORK
Deadlift 5X5
Front Squat 5X5

WORKOUT OF THE DAY
20 Minute AMRAP
15 Push Press
15 Bent Over Row
15 Decline Push Up (24″ box)

TODAYS QUOTE
“The most powerful weapon on earth is the human soul on fire.”
-Ferdinand Foch

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