7.11.2016

SWOD
1-Rep Max Back Squat

WOD
9 Minute AMRAP

5 Ring Dips
5 KB Pushups
5 Handstand Pushups

*On minutes 3 and 6 run 200 Meters

METCON

25 Minute AMRAP

20 Wall Balls
20 Burpees
20 Battle Ropes
20 Calorie Row

*On minutes 2, 6, 10, 14, 18, 22 Run 100 Meters*
*On minutes 4, 8, 12, 16, 20 10 Meter Bear Crawl*

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