Thursday – 161020

Thursday – 161020

161020Kim

SWOD

4 sets of:
Bent-over Barbell Row x 6-8 reps @ 2111
rest 60 seconds
L-Sit x 30-60 second hold
rest 60 seconds

WOD

5 rounds for time of (10 min cap):
5 Ring Muscle Ups or 15 Pull Ups
18 Wall Ball Shots (20/14)

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