Friday, June 24, 2011

took a WOD idea from crossfit H2O

the warm up
10 lunges
10 lunges with 15lb over head
10 lunges with 25lb over head
80 flutter kicks with 25lb OH

the WOD
10 KB swings 30lb
10 backsquats 45lb bar
10 sprawls

7 rounds 15 min.

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