wod

By March 11, 2015 No Comments

PreWOD

Dynamic + Shoulder Emphasis + Gymnastic Hold (Hollow & “superman” holds)

Met Con

  1. Strength: Deadlifts EMOTM 12×4 @65%
  2. Work Capacity:

21-15-9

HSPU

Dips

Pushups

*Run 800m between each circuit (1.5miles total)

Durability: Shoulder + Hip Distractions + Flossing 

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