Wednesday January 18th, 2017

Warm Up
General Dynamic Flex
+
Ankle Mobility

Activation
Ladder Drills

WOD
Interval Version 3
5 Rounds of 4:00 on/4:00 off
30/20 Cal Row
12 Shuttle Run
Max rep Box Jump Over 20inch

*This is the last of the 3 week series working in 4 minute increments. Go hard on all 5 rounds and keep track of your reps. Enjoy :)


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