Saturday, October 13, 2012

Don't forget the "Free Trial" WOD at 9:00 this morning!!!

5:00 in the bottom of a squat with relaxed back = nothing but fun!!
   
Arm/Leg Swings
Run 400m
Row 500m
then:
Specific WU for the WOD

WOD
9:00 continous effort
1:00 ME KB swings 53/35#
-then-
7:00 AMRAP
7 Back Squats (Bwt / 70%)
100m Run
-then-
1:00 ME Burpees
*no rest between efforts
Post # of KB Swings, rounds, # of Burpees

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