Friday 23 October 2015

Warmup:

Run 400m

2 Sets:

7 GHD Situps to Parallel

9 Med Ball Front Squats (Light)

11 Double Unders

Med Ball Clean Progression (Coach lead, ~5 Min)

WOD:

4 Rounds:

Run 400m

60 Double Unbroken Double Unders or 100 singles unbroken

30 Med Ball Cleans

15 GHD Situps

GOOD LUCK TO EVERYBODY PARTICIPATING IN THE DUCES WILD THIS WEEKEND!  If you are not participating, be sure to check out the Fitness Expo at the Dena’ina Center this weekend.

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