9/12/13

The Stick
Awesome mobility tool that can go anywhere with you!


WOD

How fast can you complete 21-15-9?
Deadlift  (225/155)
*400 M run after each set of deadlift*

*20:00 cap*

5:00 rest/front squat warm-up

Front squat: 2X2, heavy
*Do 1 set every 1:00*

Bridge progressions, Part 1


WOD on your own...
Bike
Repeat until you lose your pace
1:00 ON / 1:30 OFF