WOD – 131118

WOD – 131118

General Warm-up:

400m Run/500m Row

Group Warm-up

Iron Scap

Strength:

5 X 2 Hang Power Clean from above the knee

WOD:

3 Rounds for time of:
400m Run
30 Wall Ball (20/14)
20 Pullup

Endurance:

Run – 6 X 400m w/ 2 min rest between efforts
Row – 6 X 500m w/ 2 min rest between efforts

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