Friday, July 2, 2010

1/7 Thursd - 8pm Class

Warmup
3 rds
10 x OHS
15 x Abmat situps

WOD
21-18-15-12-9-6-3
OHS @30kg
KB Swings @16kg
Wall Ball @20lb

24 mins + Change

Then

3 rds
Sled Drag @20kg up and back
15 x Box jumps
within 90 secs * 500m row as penalty

No penalty's but hard nonetheless


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