Friday 11-4-16

GROUP WARM-UP:
2 rounds
:45 Rt Spidey – Lt Spidey
:45 Rt Couch – Lt Couch
then
4 rounds of :15
Pass thru (PVC)
Overhead Squat (PVC)
Thruster (PVC)
High Knees (From Pull up rig)
Push Up

CONDITIONING:
For time
100 Abmat Sit ups

WOD:
For time
21-15-9 reps of
Overhead Squat #135/95
Kettlebell Swing #70/53

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