16 December 2015

2014-11-17 02.42.07

Warm-up:

Run to W. Alabama, 20 Burpees,

Run to Branard, 15 Burpees

Run the Block, 10 Burpees

Strength:

Bench Press:  5-3-3-1-1-1

WOD:

3 Rounds:
500m Row
12 Deadlifts (225/155)
21 Box Jumps (30/24″)

Cool Down:

3 Rounds: 10 T2B, 10 toes to pole

 

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