Warm Up
:20's Easy Shuttle run Quad Stretch Knee to chest Inch worm Faster Shuttle run Straight leg kicks Side Lunge Bottom of Squat Hold Faster Shuttle run Walking Spiderman Walking Sampson Push up to down dog Fastest Shuttle run Broad Jump High knees Butt kicks + Booty Bands Activation-Vertical Testing Max Height Box Jump Max Distance Broad Jump WOD 4 rounds on the 4min 18/14 Cal Row 15 Front Squats 95/65 (from the ground) 12 Shuttle Sprint *Score is slowest round
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ProgrammerD.J. Hillier Archives
December 2018
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