Monday 14th September 2015

Beginner

Strength/Skill
EMOM 7 Minutes
5 Ring Rows
5 KB Swings

WOD: 
3 Rounds for Time
10 Deadlift
20 Wall Balls

Intermediate/RX 

EMOM 7 Minutes 
5 Strict Pull ups
5 KB Swings (Heavy)

WOD: 
5 Rounds for Time
10 x Deadlift 100/70
20 x Wall Balls 9/7

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