12/09/15

Pre-WOD (Skills/strength):
3RDS
8x SL BB RDL (45-95; each leg)
8x Partner Glute Ham Raise
8x Cossack Squat (each leg)
1min Weighted Plank (45/70)

WOD:
5x DL (225/175)
15x MB Russian Twists (each side)
4x DL
15x Supermans
3x DL
15x MB Russian Twists (each side)
2x DL
15x Wall Balls
1x DL
15x Wall Balls
2x DL
15x MB Russian Twists (each side)
3x DL
15x Supermans
4x DL
15x MB Russian Twists (each side)
5x DL

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

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