Thursday 130912

Operation IronwoRXs Scuba Surfer Team event 2A

 Most people never run far enough on their first wind to find out they’ve got a second.
– Williams James

Mobility-Warm-Up
Prepare for…

WOD: “Ingrid”
8 Rounds for time
250 m Row
10 Toes 2 Bar
10 SlamBall 30/20#

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
10X200 Repeats all out  1:1

WOD
5 Rnds
25 KB Swings  24/16Kg
10 Burpees
5 ea arm KB Snatch 24/16Kg

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