9 am free intro

10 am group class

11 am competitors 

Group WOD

Warm Up:

Run 400 or Row 500 
10 pass through
10 overhead squats
10 push ups
10 m duck walk

WOD
10 rounds with a partner, alternating rounds
80 m shuttle run (10 m down and back 4 times)
12 kettlebell swings (32/20)
12 pull up 
10/5/2013 08:00:22 am

Hello

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