WOD – 131123

WOD – 131123

General Warm-up:

400m Run/500m Row

Group Warm-up

WOD:

4 Rounds for time of:
20 Sandbag Step Ups
10 Ring Dips
20 Tire Hits (10 ea side)
10 Hip Extensions
*Rest exactly 2 minutes between rounds.

Endurance:

Run or Row 5K @ 10k TT pace

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