WOD

October 10, 2016

 Warmup
Squat Therapy
400m Run
Pushup Complex
30 GHD Back Extension
Good Mornings
20 Hollow Rocks
30 Russian Twists
15 Strict dips
Foam Roll


(0:00-8:00)
1000m Row for time 

(15:00-25:00)
Complete the following not for time 
2 Rds
50 Hollow Rocks
25 Supermans
15 Strict Pullups 
10 Ring Dips

(30:00-35:00)
5 Min AMRAP: 
Squat Clean Thrusters 155/105

 

 

 

 

 

 

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