October 22, 2014 

Wednesday

ANNOUNCEMENT:  Did you miss our Barbells for Boobs event?  You can still help by donating using the following link...

https://fundraise.barbellsforboobs.org/fundraise/edit?fcid=338463

DONT FORGET OUR GYMNASTICS CLASS IS THIS SATURDAY @ 10AM!!!

Skill/Strength:

15 min mobility/handstand walks/muscle up practice

3x12 GHD sit-up and back extension 

Row 500m for time x 2 rest 3 min between sets 

MetCon:

2 rounds

1 min max effort at each station (2:1) work/rest

Double Under

Russian KBS (70/53)

Pull-up

SDHP (70/53)

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