FRIDAY'S W.O.D 10.28.14

WARM UP

10 Medball Cleans #30 #20

5 Kettle Bell Swings #53 #35

70m Sprint

3 Rounds

 

SKILL

Partner

10 GHD Chest Press

Hold Pull Ups @ Top

4 Rounds

 

PERFORMANCE W.O.D

800m Run

18 Wall Balls #30 #20

14 Over Head Lunges #95 #65

12 Ring Dips

6 Burpees

400m Run

22 Min. (CAP.)

 

COOLDOWN/RECOVERY

30 Medball GHD-Sit Ups

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