Thursday, 19 December, 2013
Workout of the Day: MWOD: Low Back Smash Dbl LaX Ball (3 Min, Pg 290) T-spine Smash (3 Min, Pg 234) WOD: Overhead Squat: 5-5-5-5-5... Read More
Dynamical Lower
Main Event: Free Squat: 80% x 5 x 5 Accessories: Speedy Conventional Pulls: 70% x 1 x 10 Bandy Lat Pull Downs x 100 Back... Read More
Kids: December 18, 2013
Warm up: 4 Station relay Skill work: Duck Walk Drill WOD: AMRAP in a given amount of time of 7 Hang power cleans 10m Roving... Read More