Today’s WOD

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WOD:July 28th,2014

WOD:July 28th,2014

Crossfit

A)Backsquat @40×1 tempo
3,3,2,2,2
Rest 2 min.

B) EMOM 14 min
E-6 to 8 toes to bar
O-Row 10 cal

C)500m row time trial!

 

Health

21-15-9
DB Thrusters or KB Thrusters
HR Push Ups

*Run 200m between sets and after your 9 reps of each movement.

Rest 5 min then;
75KBS for TIME! but… Every minute on the minute until you complete your 75 kettle bell swings you have to do 3 burpees
!!!!

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