01/13/15

Pre-WOD (Skills/Strength):
3RDS
20 Walking Lunges
30sec Hollow Hold w/ PVC
20 Alternating Supermans
30sec Arch Hold w/ PVC

WOD:
5RDS
8x Deadlifts (75% of 1rm)
60sec Max effort bar hops
60secs Rest

Post-WOD (Challenge/Cool-down):
3 Attempts
Max time L-Sit hold on parallettes
Rest between attempts

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