WoD Thursday – 12.12.13

Warm-Up:

75 Air Squats

25 HSPU

25 Hollow Rock

Mobility:

Gymnastics:

20 Side Swings each Leg

20 Front Swings each Leg

20 Back Swings each Leg

2 Minute Side Split Hold

Skills:

Rx’d

Strength:

Rx’d

MetCon:

21 – 15 – 9 of:

Deadlift

HSPU

then

21 – 15 – 9 of:

Thrusters

Pull-Ups

Core:

30 Hollow Rock

90s Hollow Hold

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