Friday 042117


Published April 21, 2017


PreWod

Warmup (15 min):
1,000m row, followed by
3 rounds:
50ft Walking lunge
20x Air Squats
10x Burpees.

Metcon: Teams of 2 (30 min time cap)
Buy in 400m run with weight plate (45/25)
then 4 rds
30x Sandbag or slam ball get up.
500m Row or 1000m Bike
30x Burpees
5x Ring Muscle up
Cash out 100x Double Under (300 singles)
*Score time or reps; 1 rd= 66 rep



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