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

December 2, 2014

December 01, 2014

Warm Up:

-2x Hip Mobility Drill, 20 dirty dogs, 20 donkey kicks, CrossOver Symmetry

-2min each Banded Hurdler Strecth

-5 inch worms, 20 scorpions

-3rds: 100m run, 5 Broud Jumps, 10 ham Kicks

-15reps each: Sumo RDL, Snatch RDL, Good Morning

 

WOD (For Total Reps)

8 minutes

10 Dead Lift 135/95
15 Box Jump
15 Dead Lift 185/135
15 Box Jump
20 Dead Lift 225/ 155
15 Box Jump
25 Dead Lift 275/185
15 Box Jump
30 Dead Lift 315/205
15 Box Jump

 

 

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