335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

Monday 12/12

December 10, 2016

Jay’s Therapydia warm-up (top of hour-15 after)

Therapydia squat prep
250m row
50 ft Inchworm
50 ft Lunge and twist stretch
50 ft Lateral lunge stretch
50 ft Prisoner squat with pause
PVC pipe shoulder ER stretch 30 sec each
10 Wall facing PVC pipe OH squat
20-30 second FLR hold

then….

A hatch week 3 day 1

B. AMRAP 12 Min
10 Pullups
15 cal row/bike/erg
30 wall balls 20/14-10/9′
15 cal row/bike/erg
10 Pullups

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