WOD: Thursday 11/12/15

Warm-up: 15m

- 10 x squats

- 5 yard duck walk

- 10 yards side lunge

- 10 x barbell rows

Strength/Skill: 15m

- Stretching/Mobility work (Squat holds/banded shoulder stretches/pause good mornings/etc..)

- Work on those hot spots. Ask the coach for help or suggestions - That's what were here for!

Metcon: 7 Rounds

- 400m Run

- 30 x Sit-ups

- 1 x Legless Rope Climb

- Rest 30s

Cash-out: spend 5-10m working on a skill you're not comfortable with yet

Additional Strength Work:

- 3-Position-Cleans (floor/below knee/above knee): work up to a max

- Clean Pull: 4x3 (@100%)

- Good morning: 4x8

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733

PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

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