9.16.13 WOD

dear-burpeesWarm-Up:  4Rounds

Run to the road & lunge back

10 KB Swings

10 Burpees

*that’s right, Daren B. tried to sneak through on Friday without us doing his birthday burpees…don’t worry, EVERYONE got to make them up yesterday

SWOD:  Weighted Push-Ups

WOD:  16min EMOM

Odd – 5 Front Squats

Even – 5 Weighted Ring Dips

Dessert:  Tabata Dead Hangs


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