WoD Friday – 12.13.13

Warm-Up:

75 Air Squats

100 Double Unders

25 Air Squats

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

Progression Day 1 or 2 or 3

Core:

30 Hollow Rock

90s Hollow Hold

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