Wednesday January 11th, 2017

Warm Up
Dynamic Flex
Running Drills against the wall

WOD
Interval Version 2
5 Rounds of 4:00 on/4:00 off
12x 10m Shuttle Run
20x Box Jump Overs 20inch
Max Cal on Rower

*Your score is the amount of calories rowed after 5 rounds. This is the exact opposite of the workout we did last Wednesday. 


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