11.22.2017

SWOD
Out and Ups

WOD
5 Rounds
21 Russian KB Swings 53/35
5 Plate Facing Burpees
15 Toes 2 Bar
5 Plate Facing Burpees
9 Deadlifts 165/115
5 Plate Facing burpees

METCON
3 rounds
30 in and outs
16 Spiderman push-ups
7/10 Cal bike
40 scissor kicks (on bench)
20 leg raises (on bench, hold top)
50 DU
20 plyo-box jumps (like a burpee box jump but stand farther away)

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