Wednesday 12.17.16

Main - Group WOD

Warm up (No Measure)

3 rounds

Lateral shuffle w/ band on knees x 20 steps

Straight leg raise x 10 each leg

Bar hang x 1 minute

Back Squat

Metcon (AMRAP - Reps)

Two sets of:

Against a 5 minute running clock, complete:

500 meter row

50 Kettlebell swings (53/35#)

Pull-ups x max reps

Rest 5 minutes between sets

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