Thursday 1-2-13

 In WODs

Warm Up

3 Rounds
30 sec. hold bottom of front squat (45/35)
30 sec. lateral hops
30 sec. high box jumps
30 sec sumo deadlift high pulls (45/35)

Skills

Squat Clean

WOD

A. 500m Row for time

B. 15 min. Ladder (1 of each, 2 of each, 3, 4, etc…)
Shuttle Runs
Squat Cleans (185/115)

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Travel WOD

15 min. Ladder

10 second Sprint

Jump Squats

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