wod

Run, Swing and Pump

By November 4, 2013 No Comments

5 rounds
PreWOD

500 m row
3 RNDS Barbell WU
SLOW – w/ coach
95/65
5 good mornings
5 deadlifts
5 shrugs from hang
5 shrug + high pull
5 cleans

5 min Skill : DU’s
CO: Stretch

Met Con
Run, Swing and Pump

5 RNDS for time
200 m run
20 KB swings (50/35)
20 Pump sit ups

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