WOD 1/3/13

POSTERIOR CHAIN EMPHASIS

Warm Up:
50x Pull Aparts
2x12 KB Swings

Main Work:
Deadlift 6x4
Split Squat 2x12
Hip Thrust 3x8
Trap Bar DL 3x6
Pull Through 2x20
Quad Extension 2x20

Secondary Work:
Seated Calf Raises 100x AFAP (w/ BW)
Ab Roll-outs 3x12

Cool Down:
Stretch and Foam Roll