Monday 9-22-14

9-22-14

9-22-14

*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

5-5-5
Thruster

Skill:

Thruster

WOD:

3 Rounds For Time:
15 Thruster (95/65)
12 Burpee

After Bash:

30 Hip Extension
20 Back Extension
10 Hip & Back Extension

*To be performed slow and controlled throughout

ONE Nation Competitors:

3 Rounds of After Bash – slow and controlled

Travel WOD:

3 Rounds For Time:
15 Dumbbell Thrusters
12 Burpees

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