091713

 

Buy In
Run 400
2 Rounds
10 Kettlebell High Pulls
10 PVC Pass Throughs
15 Air Squats
15 Ring Rows
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WOD
Run 400M
10 Tire Flips
1 Rope Climb
20 Push Presses 75/45
1 Rope Climb
30 Box Jumps 30/24
1 Rope Climb
40 Overhead Lunges 45/35 plate
1 Rope Climb
Run 400M
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Cash Out
LAX ball T-Spine Shoulder Mobility
12" or 16" box hip stretch - one knee is kneeling on an ab mat in front of the box while the other knee and foot are laying on top of the box. Try to bring your chest to your knee. 2 rounds of 2 minutes each hip