Friday December 19, 2014
PREWOD:

Dynamic warm-up and mobility before the WOD with the Coach and class

Coach to instruct midline stability concepts for the bird dogs and planks

METCON:
Friday December 19, 2014

5 Rounds for time of;

Run/Row alternate 400 meters

Bird dogs alternating arms/legs 10 reps (stable midline and full elevation/ext arms/legs)

Front plank 30 sec, right & left side plank 30 secs

Air squats 40 reps

Time

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