Monday October 23, 2017

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(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 8 pole jog, 10 push-ups, 8 pole jog, 10 hanging reverse shrugs, 15 wall squats, 15 tubing back flies...

WOD

5 Rounds for Time:
20 Wall Balls (20/14) (11/10)
300m Run
20 Box Jumps (20” for all)
20 Ground to Overhead (45/25# plate)
Row 25/20 calories