Workout of the Day

Today’s WOD

12.22.2014

Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 5 @ 2111

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12.19.2014

Warm Up Row 300m Dynamic Drills Front Rack Mobility Then Bear Crawl x 1 length Walking Lunge x 1 length Alt KB Snatch x 10

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12.18.2014

Warm Up Run or Row 250m Dynamic Drills Then Squat to Stand x 10 Good Morning x 10 Bear Crawl x 1 length Clean &

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12.17.2014

Warm Up Run or Row 250m Dynamic Drills Then Scap Pull Up x 10 T Push Up x 10 Push Press x 10 (45/35) Workout

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12.16.2014

Warm Up Jumprope 3 minutes Dynamic Drills Then Power Snatch Instruction as a group Workout of the Day A. 4 Sets A1: Power Snatch x

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12.15.2014

Warm Up Run 250m  Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 10  Dislocate x

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