Wed 11- 9- 2016

Posted on Nov 8, 16

Warm Up:

run or row
3 Rounds
5 pullups
10 pushups
15 squats
Strength:
Speed Front Squat
12×2
1 min rest between sets
WOD:
1000M row
then
4:00 burpee tabata
then
10 BMU
*scale 1 BMU=2 burpee pullups or 1 C2B and 2 dips

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