8.1.2017

shepherd

Warm up

4 RDS

  • 8 inch worms
  • 8 Bar kips
  • 15s Banded shoulder
  • 20 Arm circles

 

Intervals

Row or A/D (opposite from yesterdays wod)

  • 6x 1:00
  • Rest = :30s
  • Max distance

WOD

4 RFT (18 min cap)

  • 25 v-ups
  • 15 Pull ups
  • 400m run
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