8.23.2017

WOD
3 Rounds
300 Meter Run
16 KB Swings 53/35
32 Double Unders
16 KB Shoulder to Overhead (8&8)
1 Minute Rest…
Comp (70/53)

Cashout will be posted on the board

METCON
5 rounds for time (same weight for all movements)
20 cal row
12 Dumbbell (DB) Deadlifts (30lb./50 lb.)
9 DB Hang power cleans
6 DB shoulder to overhead

Cash-out (if time): 4 minutes of rowing

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