WOD – September 27, 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

20” Box Jumps (or Hurdles)
Double Leg Jumps (3 sets each)
15 Forward
15 Left to Right
15 Right to Left

6” Box Jumps (or Hurdles)
Single Leg Jumps (3 sets each)
15 Forward
15 Left to Right
15 Right to Left

WORKOUT OF THE DAY

IT’S COMPLICATED…

5 Rounds

Barbell Complex

2 Hang Clean
2 Push Press
2 Front Squat
2 Deadlift
2 Bent Over Rows

Post your time!!!

TODAYS QUOTE
Well begun is half done.
-Greek Proverb

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