Tuesday, April 5, 2016

Monday, April 4, 2016
April 3, 2016
Wednesday, April 6, 2016
April 5, 2016

Tuesday, April 5, 2016

Team WOD @ 6:00 PM Friday night!
The Lurong Living Summertime Challenge
 begins on May 16th.
We have not committed to this event yet! Please read about it and
indicate your interest by signing up on the sheet provided at the box.
Please put your name on the Games Movement Chart!

Pre-WOD: Run 200 meters + dynamic calf stretches;
2 x (10 slow goblet squats, 10 walking lunge steps, 10 sit-ups,
10 hip extensions); Samson stretch x 2 each side

Skill: The Back Squat
Beginning with an empty bar, work up to your working weight (or
a bit heavier) in sets of 3

Post-WOD: Wall Squats, Foam Roll

4 Rounds for time…
10 Back Squats 95/135#
400 Meter Run
Cash out: 100 sit-ups

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