Sunday, December 25, 2011

6 pack from Santa

25/12/11
Feliz Natal/ Merry X-Mas...Since a lot of gyms will be closed today you can perform this workout in house!!

Pre:
Drink extra water:()
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Walk-Outs (5 w/ hands then 5 w/legs)
Shoulder Mobilty (15 PVC pass through 15 Sots press)
Ankle Mobility (Duck Walk)

WOD:
For Time:
Complete 100 Medicine Ball Cleans @20lbs
while performing 5 Burpees every minute on the minute.

After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)

Post: Stretch/Foam Roll

Matt B: 12:35

Post times or questions!!

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