WOD

January 6, 2017

Warmup
500m Row
Squat Therapy
Hip Mobility
30 GHD Situps
20 Russian Twists
Handstand Walks x 3 
Supermans 
Foam Roll

Skill
3 Rds 
30 sec L Sit 
30 Sec Superman Hold 
then 
3 Rds
30 sec Ring SUport Hold
30 sec Handstand Hold 

WOD
5 Rds
10  Russian Kettlebell swings 2/1.5
10 Right arm  snatch
10 Left arm snatch
10 Push-ups
10 Ab-mat sit ups

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