December 30, 2015

December 30, 2015

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Happy Birthday Paul M and Ryan M! 

CrossFit
Skill: Double Tabata Handstand Push Ups

WOD: For Reps
21-15-9
Row for calories
KB Swings (70/53)
Rest 3:00
9-15-21
Slam Balls (40/25)
Burpee Box Jumps (24/20)

Ignite
WOD: For Time
Run 1 mi
Rest 2 mins
Run 800 m
Rest 2 mins
Run 400 m
Rest 2 mins
Run 200 m