Thursday, January 23, 2014


warmup- bergener
skill/strength- hang pwrcln x2 then front squat x1, 5 rounds ascending weight
wod- medball slam x5, handstand hold @15sec, abmat situp x20, 3rft
cooldown- rowdyne, @30sec each, then: @15sec each, 2 rounds, 30 sec rest between exercises, this also happens to be an excellent recipe for puking btw.

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