WOD: 12/16/13

MWOD: Lacrosse ball/dowel first rib mob overhead, then,
               upper trap stretches, 2 min. each side

WOD: 20-15-10-5 of:
Deadlifts (185/135 lbs)
Ring Dips
*After each round, complete 30 double unders.

Cash out:

20 GHD sit ups
20 Hip extensions

Notice: For the remainder of December, the 6:30 pm time on Tuesday and Thursday will no longer be structured class.  It will be used for Open Gym/Strength; a skills check-off is not required.

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