WOD: Wednesday 12/23/15

Warm-up: 1x

- Stretch out/foam roll

- Side lunge down turf

- Row 1000m (slow/medium pace)

Strength/Skill:

- Spend 10m on stretching and shoulder/hip mobility

- 15m EMOM:

a) 30s squat therapy

b) 30s handstand hold

c) accummulate 30s l-sit

Metcon: 3 Rounds (NOT FOR TIME!)

- 400m run

- 40 sit-ups

Additional Strength Work:

- Muscle Snatch: 3/3/3/2/2/2/2

- Overhead Squat: 5x3 (hold 5s pause first rep)

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733