January 5, 2015

 In W.O.D.

Dynamic Warm Up

Band stretches

3 Wall walks

8 MU transitions

8 Box jumps 20”

x2

Strength

Push Press

2-2-2-2-2-2 starting @70% and increase

WOD

20 Box Jumps 24/20

20 Wall balls

400 M run

3 rds for time

Cool Down

30 Ring Rows + accumulate 30sec L-sit hold

Break it up how ever you want NFT

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