Watch yesterday's video!
Here's a great little documentary about Joe DeFranco and his gym.
WOD Video from the Mainsite [wmv] [mov]
WARMUP:
3x15 each
Shoulder Dislocates
Band pulldowns
Pullups
Squats
WOD:
21-18-15
Calorie row
Burpees
Sumo deadlift highpull 75/55
Kettlebell swings 55/36
Wall ball shots
Thrusters 75/55
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