THU11JAN2017

CF_Allen_Jan_Black_2 copy

Now accepting pre-orders for the T-shirts! Please add your name to the sign up sheet at the gym with your size. Shirts are $25 each.

WOD

Mobility
3 sets:
KB Arm Bar Stretch: 5 e/side SLOWLY
Single Leg Glute Bridge: 7 e/leg
Figure Four Stretch (drive hips flat): 30 sec e/side

Conditioning
In Teams of two, one partner working at a time, AMRAP in 20 min of:
70 Abmat Situps
50 Walking Lunges
30 HR Push-Ups
1000m Row
*Split the row (250m Intervals per partner)
**Split reps as desired

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