Thursday 12-7-16

GROUP WARM-UP:
300 meter row
then 3 rounds of
20 Walking lunge
15 air squat
10 Burpee
5 Pull up

STRENGTH:
Deadlift
5-5-5-5-5

WOD:
Four rounds for time
400 meter run
3 Rope climbs or 15 Pull up
30 Abmat Sit up
15 Burpee

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