08/21/12

MOD
Deadlift

GMOD
Hollow rocks
Hollow arches
Handstand hold

WOD
21-15-9
Wall balls
Front squats
Push press
Burpees

3+ hours before or after MODS & WOD:

GORUCK WOD
60 sec on : 60 sec rest
60 sec on : 50 sec rest
60 sec on : 40 sec rest
60 sec on : 30 sec rest
60 sec on : 20 sec rest
60 sec on : 10 sec rest
60 sec on : DONE!

*wear your bag o’ bricks
*maximal effort for distance




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