9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

December 18, 2014

December 17, 2014

Warm Up:

-2x GPX Hip Mob, 20 Dirty Dog/ Donkey Kick, CrossOver Symmetry

-Banded Hurdler Stretch, Banded Lat/ Shoulder Pull

-10reps each: Sumo RDL, Press, Snatch RDL, Push Press


WOD (For Time)


15 Dead Lift 185/135

1min Row/ Air Dyne/ Run l lap

1min Rest


10 Push Press

1min Rw=ow/ Air Dyne/ Run 1 Lap

1min Rest

Cash Out: 3min Max Rep Burpee

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