WOD - MONDAY, DECEMBER 2ND 2013

ALICIA LEFT HER BAR OUT UHHHHH OH!

ALICIA WELCOME TO THE DBAG LIST!!!!!

WARM-UP

500M ROW

10 BACK SQUATS (BAR)

* EVERYONE SPEND 3-5 ON THE WALL WORKING ON HSPU TECHNIQUE*

STRENGTH

3X10@93% OF 10RM BACK SQUAT

THEN 1X20 WALKING LUNGES AT 40% OF 1RM BACK SQUAT

WOD

1K ROW

50 HSPU

800M RUN

RESULTS FROM PERV SUNDAY!