WOD…Sept 22nd…Quick Transition!

By September 21, 2015 wod No Comments

Strength – Every 3 min for 15 min – Floor press x 8 reps – warm-up to a moderate weight; use that weight throughout
WOD
4 rounds for max reps/calories– (20 minutes)
1 min – Row for calories
15 sec transition
1 min – Ab mat sit-up
15 second transition
1 min – Pull-up
Rest 90 seconds

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