17 February 2012 – “What happened to Fred Durst???”

Warm-up

Run to last Palm Tree on Richmond and Back

10 Pass Thrus, 9 PVC backsquat (focus on Form!), 8 Pass Thrus, 9 PVC BS, 7,6,5,4,3,2,1

Run to Jack in the Box!

 

Focus

Back Squat and Technique

 

Strength

3X5 Back Squat

 

WOD – “What happened to Fred Durst???”

5 Rounds For Time:

10 Goblet Squat (53#/35#)

10 Box Jump (24#/20#)

10 Ring Rows / 5 Rope Raises (RX)

Run to Corner and Back

Cool Down

Abs!!!

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