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

March 4, 2014

March 03, 2014

Warm Up: 8-10 min Foam Roll/ La’x ball work

2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings

5min: Banded Squat Hold

 Barbell Warm Up: 15 each Sumo RDL, Snatch Grip RDL, Good Morning
ATHLETE
18 min AMRAP
9 Dead Lift 155/105
12 Toes To Bar
15 Burpee Box Jump 24/20
    *Hands can not touch the box, must go over the box (jump, step, or hurdle)
BEGINNER
Same wod, adjust accordingly
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