Emily and Phillip - Overhead Squats

Emily and Phillip - Overhead Squats

Today is the last day to drop off your Toys for Tots donations. Our hours of operation are 0445 – 1300 hours and 1645 – 2000 hours (i.e. 4:45am – 1:00pm, 4:45pm – 8:00pm).

TODAY’S W.O.D:

A. Complete as many rounds/reps as possible in 20 minutes of:
10 Virtual Shovels, 5 per side (25lb/10lb), 20” barrier
10 Push-ups
200 Meter Run
*Compare to 12/14/15.

B. Mobility: Lower Back and Glutes

C. Strength 101 @ 6PM:
1) 30 seconds ON/30 seconds OFF for 10 minutes: Double-unders
2) 4 rounds, not for time of:
10 Wide Stance, toes turned out, Good Mornings
10 Hip Extensions, raising the shoulders higher than the hips
10 Glute Bridges w/slam ball
10 Reverse Hypers

Post rounds/reps to Members Area or comments.

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