WOD 1/3/18

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21 PR's today. Amazeballs. Jon just pulled #600 NBD. Speaking of strong...we are going to have some Strongman Sundays starting in a couple weeks time still TBD. Let me or Jon know if you are interested! Picking up some heavy stuff like stones, yoke, deadlifting, and some other stuff to make you strong as you know what.

Ok, today was a rude awakening to getting our Christmas butt's into the New Year. I'm going to give you some more.

Here's Wednesday:

Warmup: partner hammy mash out

...then 3 RDS: 5 goblet squats @3311 + 20 downward dog heel press downs + 10 scorpion stretch + 1 min AD

A1. OHS - 5x3 (moderate weight - heavy...listen to your body on these, if your low back is feeling tired causing your midline to be less stable, stay in the moderate weight range)

A2. GHD Situps 5 x 10

+

3RDS:

10 KB SA Step Downs (55/35)

400m Run

10 HS Pushups