THU09MAR2017

WOD

Strength
3 sets:
Wallwalks – 3 reps, slow and controlled
Death March – 8 e/leg
Suitcase Carry + Waiter’s Carry – 100M
(same time: hold a heavy DB at side, and a lighter DB overhead; switch arms at 50-meters)

Conditioning
4 Rounds, every 4 minutes, for times:
Row 20 Cal
Shuttle Run 6x25ft
Record time of each round

Mobility (After Class)
Roll Quads 4 mins
Overhead Box Stretch 3 mins
Couch Stretch 2 min e/l

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