12-15-16 THURSDAY

THURSDAY 3X
WARM UP
200 m run
10 Airsquat
10 RING Rows
10 Lunge w/trunk Rotation
10 Leg swings (lateral)
10 Leg swing Forward
STRENGTH
FRONT SQUAT
2 Sets 5 REPS
@ 70%

WOD
3Rounds
*if you can’t run, Sub with Rowing
600 m RUN
2 min Rest
400 m RUN
2 min Rest
200 m RUN
2 min Rest

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