430 M Run
12 Tire Flips, Tire jump
170 M Run
Team Stretch
WOD Specific Warm Up:
3 Rounds NFT
10 KB Snatch (each arm)-start light and work up to WO weight
5 Ring dips
170 M Run
WOD:
For Time, 4 Rounds:
10 KB Snatch-each arm (16/24)
10 Ring Dips
430 M Run
Times:
Del 18:46
Shandra 22:30
Roberto 17:04
Nicole 19:13 (Mod)
Robert NFT (Mod)
Karen:
Dave 10:42
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