Friday 4-4-14



Warm Up

Coach’s Choice


Hip Extension


4 Rounds For Time:
10 Second L-Sit
20 Toes to Bar
30 Abmat Sit-Ups
40 Hip Extensions

After Bash:


ONE Nation Competitors:

5k Recovery Row or 10 Minutes Airdyne

Travel WOD:

4 Rounds For Time:
10 Second L-Sit
20 V-Ups
30 Abmat Sit-Ups
40 Good Mornings



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