Thursday 07-11-13

Posted | 1 comment


Warm Up

Coaches Choice


Rope Climb


15 Min AMRAP

Run 400
4 Rope Climbs

Wear a 20lb Vest

After Bash

Gymnastic WOD as a class 3 rounds for QUALITY:

40sec of work
20sec of rest for the following
Strict Ring Dip
L Sit Hold
Handstand Hold on wall

Travel WOD

15 Min AMRAP

Run 400 15 Pull Ups



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