Home / W.O.D. / 01-08-2014 Wednesday Workout

Warmup
400m Run
Leg Swings (rig or wall support)
20 Squats
Hip Mobility
20 Pushups
Shoulder Mobility
20 Thrusters w/ PVC
10 Superman to Hollow Hold

Strength
Deload Week: Back Squat

Workout
“Karen”
150 Wall Balls For Time
– Men 20lb to 10ft target; Women 14lb to 8ft target

After Party
Happy 31st Birthday Mark!
31 Reps of (TBD)

 
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