11-9-16

Rowing Sprints
3X300m
4X200m
5X100m
30 sec rest between each interval

Wod
5 Rounds for time
5 Muscle-ups (CC: Rings)
15 KBS (70/53)
30 Sit-ups

We  will be placing an order for shirts on Thursday, if you would like one let
Missy or Daryl know what size. It’s a long sleeve hoody and they are $25. Samples are at the box, so you can see it and try one on.

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