1/31/17 – "Rock City"

Group Warm up 

Group Mobility 


Strength 

8×3 Bench press @ 60% – rest 60 seconds between triples. 


WOD ( Workout of the Day ) 

"Rock City" 

12 minute AMRAP 

5 Strict pull ups 

10 Push ups 

15 sit ups 

EXTRA: Spend 8 – 10 minutes smashing your t-spine. 

*All workouts can be scaled on an individual basis. 

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