Friday, September 11, 2015

Conditioning: 11 Sept 2015

Strength:
5RNFT
8L/8R Single Arm KB Bentover Rows
5-8 Weighted Dips (if 8 then add weight)

WOD:
5 - 4 minute rounds:
run 2 laps
20 russian twist (10L/10R) (20k/12k)
max effort burpees

score=burpees

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