Thursday 07-11-13

Posted | 1 comment

SONY DSC

Warm Up

Coaches Choice

SKILL

Rope Climb

WOD

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

Recover

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