WOD – December 13, 2012

Work Out of the Day

“Gremlin”

5 rounds for time of:

200m run

15 kb swings, 53/35lbs

4 muscle ups

Post time to beyond the whiteboard.

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Metcon Workout

5 rounds for time of:

400m run 

21 ball slams, 30/20lbs

12 down ups

Post time to beyond the whiteboard.

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