Wednesday January 21, 2015

Warm Up
1200m Run
(Test 400 course)

Thruster 3×10 (Lite)
Noah to Demonstrate
Cierra to Explain

Back Squat 5×5 (Lite)
Andrew to Demonstrate
B to Explain

WOD – Elizabeth
Mark to Explain
21-15-9
Cleans
Push Ups
* one group goes
restart clock and next group goes
do this until complete
Log in on board

Midline
B to Demonstrate
3×30 sec
Knees to Elbows
Back Ext
Russian Twists

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