December 12/ 2013

MWOD: 1) Calf Smash on Roller 1min/side
               2) Stretch Calves & Ankles x 2mins/side
               3) Bottom Squat x2mins
               4)T-spine ext using Lax ball or peanut x 10/arm or 20 on peanut

MWOD Review: Band Distracted Hamstring Floss

LIFT: 2ct Pause Squat x 4reps / 15mins

WOD: 10min AMRAP
           - Plank-ups x6
           - Hollow Hold 2ct x6
           - DB Row x6/arm

           -500m Row Finisher

Four Horses Low Back Fixer