No more BOO

Posted: 10/31/2016 in Uncategorized
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Warm-up

dynamic range of motion coaches choice

Strength

4 sets alternating with a partner

10 front rack box step ups per leg

*men use 4 45lb plates stacked

*ladies uses 3 45lb plates stacked

WOD

4 rounds for time:

20 back ext.

20 pistols (sub Bulgarian split squats)

20 KBS 53/35

20 Burpees

20 cal row

Accessory 

50 sit ups

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