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Wednesday, December 13, 2017

CLICK ON THE DATE ABOVE OR CONTINUE READING TO VIEW FULL POST & SEE DETAILS…… Warm up: Use role for 5 min. (work on areas as needed) 3 postion band activation from ground 20 scorpions 45 sec hold on pigeon on each side. WOD: (Machine met con.) Comp: 4 rounds (pass or fail) AB 60/50 cal in […]

Tuesday, December 12, 2017

CLICK ON THE DATE ABOVE OR CONTINUE READING TO VIEW FULL POST & SEE DETAILS…… Warm up: Row 300 meters -then- PVC pass through x 20 PVC goodmorings x 20 PVC OHS x 10 PVC stretch 30 sec PVC circles x 10 per side Perfect stretch (50 feet) Inch worm (50 feet) Row 300 meters WOD: 12 […]