wod

9/15/2014

By September 15, 2014 No Comments

PreWOD

Warmup: Dynamic

Endurance: 
2×20 burpee box jump overs 24,20″
Rest 90 seconds between sets
* do this for speed.

Met Con
9/15/2014

WOD:

21-15-9

KB Swings (50/35)

Alternating KB Snatch (50/35)

Finish with 500m Row

Cashout: Plank Holds 2 Mins Front and each side

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