Monday October 23, 2017

12
Apr
Written by admin

Warm-up: Row 500m then 2 Rounds (NFT)~ 20 Wall Balls 20 KB Swings **Weights of choice.

WOD: 7 Rounds 1 Round every 4 mins Run 400m 12 Toes to Bar **On 3, 2, 1, GO, you have 4 mins to complete the round. Any left over time is yours to rest until the next 4mins round. **Even if you don't finish the round, you start the next round. **Post completed rounds to results.

1970-01-01

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