WOD 10.3.14 Friday (Test WEEK)


  • Agile 8:  from Joe De Franco (please learn this; will refer back often)
  1. Foam roll IT Band- 20 rolls ea
  2. Foam roll Piriformis- 20 rolls ea
  3. Foam roll Adductors and VMO- 20 rolls ea
  4. V-sit roll-over w/toe touch- X10
  5. Quadriped hip circles- X5 front and back, each side
  6. Groiner- Lunge stretch split-jump- X10
  7. Frog jumps- X10
  8. 30 sec/ea Couch stretch (w/opp. arm up)


  • Shoulder Alphabet
  • 10 OH Squats

*** TIME TRIAL: RUN 1 mile

A. Strict Press

  • Find your 1RM

B. Pullups

  • Max Unbroken Reps

C. Air Squats

  • Max Unbroken Reps

D. Broad Jumps

  • 3 attempts to find Max



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