Wednesday, 2 July, 2014

If you missed Prom this year, you missed a doozy. Casino Nights kept the non-dancers entertained and DJ Danny C. had the rest jamming on the dance floor.

Workout of the Day:

MWOD:

Hip External Rotation with Flexion, Opt. 3 (3 Min Each, Pg 310)

WOD:

Complete the following for time :

21-15-9 reps of Kettle Bell Deficit Deadlifts

42-30-18 Reps of Bandy Goodmornings

Alternate between the 2 movements until complete.

Extras:

5×5 GHD Sit Ups