WOD - January 18, 2013 - Friday

Workout of the Day

Work Capacity:
3 Rounds for time of:
Row 500m
20 Burpees
20 KB Swings (70#/53#)

Skill:
EMOTM 8 mins:
1-3 Strict MU or 4-8 Strict C2B

Additional:
3x10 Weighted back extensions AHAP
4x5 Barbell shrugs AHAP

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