December 16, 2012 By Leave a Comment

Monday 12/17

Monday 12/17

BASICS

15 Min AMRAP

10 Ring Rows

10 KB Swings 53/35

10 Ab Mat Sit ups

CROSSFIT
Strength–

Deadlifts 3x3x3x3x3

WOD

5 Rounds For time
20 Ring Rows
20 KB swings 70/53
20 Ab Mat Sit ups

Quote for the Day

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. “
Dan Gable

Filed Under: WOD

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