THU03NOV2016

WOD

Mobility
Foam Roll T-Spine 1 Min
Stretch T-Spine on Foam Roller 1 Min
IT Band Roll 1 Min E/Side

Strength/Skill
4 Supersets:
8 e/arm Single Arm Russian KBS
6L/6R Banded Monster Walks
1 Min Plank (add weight as able)

Conditioning
For Total Time:
Rx: 6x300M Sprint
R+: 8x400M Sprint
1:1 Rest between Runs (round off to nearest 30 sec mark)

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