Wednesday 11-9-16

Box Brief

8 Days until our RCFBC WODsGiving celebration. Checkout details and RSVP here: https://www.facebook.com/events/321127508274081/

WOD

AS. Bench Press 3×5
AE. 21-15-9
400m Run
Burpees

B. AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

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Travel WOD

AMRAP 4:
21-15-9:
Push Ups
Burpees
Rest 2:00
AMRAP 4:
15-12-9:
Sit Ups
Burpees
Rest 2:00
AMRAP 4:
12-9-6:
Squat Broad Jump
Burpee

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