Wednesday

Screen Shot 2014-11-18 at 2.10.02 PM
Sylvie and Trav sprinting on Tuesdays Team 6K.

WU
4 Rounds or 10 Mins
7 Wallballs
Bear Crawl Down
7 KB Swings
Burpee Broad Jump Back

WOD

400m Run
75 KB Head Cutters (AHASP)

When the KB Hits the floor do a 5 Burpee Pull-up Penalty or 1 Rope Climb
400 M run

RX: 72/44# KB
Foundational/ Buddies: 18 Min Cap/ 5 Burpee penalty

Cooldown
4 x 30/30/30 Hollow Rock/ Superman/Rest
2 Flat loops or 1600m Row

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