Friday…the day before….

Coach Doug during a popular station in FGB 2007 - almost got the shirt this day!

Warm Up:

  • 10 Med Ball Cleans (20/14)
  • 20 Farmer Johns holding a Med Ball
  • 10 HSPU’s with feet on Plyo Box – keep body at 90 degrees
  • 10 Back Extensions
  • 3 Rds

WOD #1: 1/2 Karen

  • 75 Wall Balls for time (20/14)
  • Twist – Men’s target 12′ – ladies target 10′
  • 5 min rest

WOD #2: 1/2 Grace

  • 15 Clean and Jerks for time
  • 135/95

Stretching: Super Couch for 1 min ea leg

(get ready for Murph tomorrow!)

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