08172013- Bring a Friend Day!

Sunrise and Wall Balls


12 minute Rotation:

Strict Pull Ups/Muscle Up Transition Practice

18Plate Hip Hinge Against Wall

FLR Hold (add weight or from rings)

Workout of the Day:

2 Rounds:

2 minutes Max KB Swings

1 minute rest

2 minutes Row for Max Meters

1 minute rest

2 minutes Walking Lunge (PlateOverhead)

1 minute rest

2 minutes Goblet Squats

1 minute rest



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