kbdw

Posted: 10/09/2016 in CrossFit Trainers, Uncategorized, WOD
Warm-up 

5 minute jump rope

Skill 

Double alternating tabata

-Hollow hold

-Arch hold

WOD

15-12-9

KBS 70/53

Burpee

REST 3 Minutes

4 rounds for time

30 double unders

20 wall balls 20/14

Accessory 

400m single arm DB farmer carry

(alternate arms every 100m)

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