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Daily WOD – Thursday 122916

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Workout of the Day 122916

Photocred Julie Doniero 
Extended Warmup
3 Rounds
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Hip Extensions or Good Mornings
10 Empty Bar Back Squats
30 Second Samson Stretch

Every 3 minutes x 7 sets
3 Back Squats

*Build to a max load for 3 reps.
*All sets should be challenging and above approximately 80% of max set of 3 for the day.

Cool Down Accessory
3 Rounds NOT for time
6 Dragon Fly (15 abmat sit-ups if needed)
6/6 Single Leg DB Deadlift

Post your scores to the Whiteboard.