WOD – October 4, 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 (15minutes)

WORKOUT OF THE DAY
Five rounds for time of:
Deadlift, 12 reps
Hang clean, 9 reps
Push jerk, 6 reps

TODAYS QUOTE
“Life is like photography. You need the negatives to develop.”
– Unknown

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