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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