11/15/17

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SWOD

15 Minute EMOM (a – first minute, b – second minute, c – third minute, etc): 

a)  7 Reps: Standing on Box – One Legged Squat with Foot Behind Box – Left Leg

b)  7 Reps: Standing on Box – One Legged Squat with Foot Behind Box – Right Leg

c)  Unbroken Kipping Pull Ups

Then, 3 Rounds:

30 Second HOLD in Bottom of Squat with Feet Together and a PLATE.

30 Second REST

WOD

3 Rounds For Time:

Partner A: 500m Row, Partner B REST

Partner B: 500m Row, Partner A REST

QOD

Would you rather lock yourself out of your house or out of your car?

 

Sarah Pope