WOD for Friday, Jul 21, 2017

Foam rolling catalyst

T spine
T spine + shoulder flex
Lat
Glutes
Isquio
Quadriceps
Fascia latae
Calves

Run 400

Menor tiempo posible en 400m

Nutts

  • 10 handstand push-ups
  • 15 deadlifts, 250 lbs/179 lbs or 115 kg/80 kg
  • 25 box jumps, 30 inch/ 24 inch or 75 cm/ 60cm
  • 50 pull-ups
  • 100 wallball shots, 20/14 pounds
  • 200 double-unders
  • 400 m run with a 45lb/35lb plate
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