Friday October 4, 2013

To save space, go check yesterdays facebook post explaining some misunderstandings we feel people have had on what is posted on the website.  Now with that said...

Skill/Strength

10-10-10 Backsquats

recovery of 15 Back Extensions

WOD

2 Clean and Jerks

20 AbMat Situps

AMRAP in 7'

rest 5' (be sure you transition from one side to the other quickly so that you have ample time for setup)

2 Muscle Ups (4 transitions or 8 dips)

6 Swings (70/53)

AMRAP in 7'

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