Wednesday 12.18.13

Skill: Back, Hip, Back & Hip Extensions  3 x 15 each exercise.  
Work through all the movements for the first set, then back around for sets 2 and 3.

WOD: 1 min on, 1 min off….for 10:00:
- 25 Wall Ball (20/ 14# to 10’)

*partner up and count and encourage each other.  But only count good reps!
**Penalty - for every rep not completed, complete 100m Row after the WOD

Post reps and penalties to comments.

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