12/5/17

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SWOD

STATIONS (5 Minutes at Each Station)

Station 1: 1 to 3 Gymnastics Swing Muscle Ups

Station 2: 3 Russian Dips on Boxes

Station 3:  2 to 3 Toe Nail Muscle Ups

WOD

10 Minute CAP:

9-7-5

Squat Snatch (135/95)

Box Jumps (30/24)

Then, AMRAP Burpees in Remaining Time

QOD

Who or where would you haunt if you were a ghost?

 

Sarah Pope