Friday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD

12 ghd sit ups

10 AAB calories

8 thrusters (115/75)

6 bar facing burpees

2 rope climbs

6 rounds for time.  30 minute cap.

Time
Posted on Friday December 29th, 2017
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