Thursday November 21, 2013


Wod: “Spoils”
With a partner
6 rounds for time
10 burpees over kb
20 kbs 1.5/1
30 air squats

Each Partner must complete 3 rounds.
1k meters must be rowed during the work out. This can be done at anytime.

Ab circuit
3 rounds
10 hollow rocks
10 superman
Max effort L sit

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