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WOD 12/3/2014

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*THANKS TO THOSE ATHLETES WHO ARE PARTICIPATING IN THE ATHLETIC DEVELOPMENT PROGRAM.  WE ARE MAKING GREAT PROGRESS!  THE BEGINNING OF THE NEW YEAR MARKS THE BEGINNING OF THE NEW PROGRAM.  JANUARY 12TH TO BE EXACT.  PLEASE INQUIRE AT THE FRONT DESK IF YOU WOULD LIKE TO IMPROVE YOUR OLYMPIC LIFTS AND/OR WORK TO BE A COMPETITOR!

MOVEMENT PREP:

  • Dynamic Warm Up

STRENGTH:

  • 4×8 Deadlift
  • 4×8 Strict Press
  • 4×8 Hanging Leg Raise (w/ Med Ball)

MET CON:

  • 4 Rounds:
  • 400m Run
  • 6 T2B
  • 12 KB Swings
  • 18 Sit Ups
  • 24 Dubs

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