WOD 12/11/2015

STRENGTH: OHS 3×6@77% Conditioning: 4 sets, working for 4 minutes, resting for 4 minutes Row 500 Meters 20 Lunges with slamball overhead 10 Slamballs Skill Work: Jerk Post WOD Mobility: PVC Roll Quad and Hamstring (all 3 panels of both) Ready State: accumulate 5 minutes in a plank today

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