Friday 2-10-2012

Friday 2-10-2012

Final Wod for the work week.  Let's use the new toys that came in this week.  GoRuckers, remember we are meeting at 6am at the Amissville gym.  Dress appropriately for the weather, and expect to get dirty this weekend, so old rags or things you don't mind getting dirty in are key.  It's also going to be cold, so be sure you have a good wicking layer and wind proofing layer.  The rest is up to you.

Skill/Strength
12e Plank Rows w/KB or DB
30e Side Plank w/ lateral hip bumps
4e Pistols (no assisst)
2x
WOD
20 Wallball (20/14)
20 Ring Dips
30 AbMat Situps
4 rounds for time

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