2013-11-20 Wednesday

Complete a 400m Sandbag run at some point during your warm up time

Extended Warm Up:

1) 4x30m  banded partner sprints

2) 10:00 to practice handstand (walk, alternating shoulder taps, partner, etc) 

Workout Of The Day:

Complete for time, 15:00 max

Row 1000m

Burpee Pull Ups

Basic - 30 Burpee pull ups

Int. - 40

Adv. - 50

Comp. - 60

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1715 Hill St. SE., Albany, Oregon, 97322 | 541-224-8CFR