boats and roads

Posted: 08/06/2016 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

run 400m

5 inch worms

10 ring rows

:30 handstand hold

WOD

3 Rounds for time:

Row 750m

2 rope climbs

run 400m

25′ HSW

Accessory 

4 supersets

12 incline DB curls

12 DB skull crushers

*rest 1 minute after superset

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