Monday August 13th, 2018
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Category: WOD

Monday August 13th, 2018

Warm up-

3 Mins on a machine

10 Front and back/Lateral leg swings

10 Lying leg crossovers (lay on your back)

10 Scorpions(Lay on your stomach)

10 Glute Bridges/Single leg glute bridges

10 Rollover to V-sits

10 Bird Dogs

10 AS

20 Hollow Rocks

Skill-

20 Rep Back Squat Final Wk 4

*Lets Go

WOD- 15 Min Cap

For Time:

40-30-20-10

Wall Balls

400m Run with the Wall Ball

 

Post WOD-

4 Sets

1 Min of V-ups

1 Min Hollow rocks

1 Min of Russian twist

1 Min of Rest

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