WOD for 08 NOV 2016

MAGA!

0500 and 1140 at the Fred

Here are the OPs on this fine election day:

 

Warm up:

Complete as many rounds as possible in 7 mins of:

Row, 250 m

12 Goblet Squats

9 Kettlebell Swings

 

HELEN!!!

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 53/35 pood

12 Pull-ups

 

Strength:

5 Back Squats, pick load

Every 2 mins for 10 mins.

 

 

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