WOD November 17th – Push the Pace

By November 16, 2016 wod No Comments

Skill wu 3RNFT of following exercises: 2/1 rope climbs or 3 hand over hand, 5 light power cleans-increase as you go, 8 light kb swings, 10 walking lunges, 200 run or row (faster each run/row to get cardio kicked in)

 

WOD – 4RFT

6 Hang Power cleans (155/105)

12 KB swings (24/16)

18 Ab mat s/u

(Time Cap 12 Min)

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