Workout of the Day: Friday - TopicsExpress

Workout of the Day: Friday 311014 Www.bringitoncrossfit.au Halloween WOD so feel free to dress up :) Warm Up: Run 800m 2 Rounds of: 20m Bear Crawl 20m Bear Crawl Balance 20m Walking Lunges with ER 10m Inchworm WOD: Nutts For Time: 10 x HSPU (15 x HRPU) 15 x Deadlifts @ 115/80 25 x Box Jumps @ 30/24 50 x Pull Ups (Strict Banded Pull Ups/Ring Rows) 100 x Wallballs @ 9/6 200 x Double Unders (2xSS) 400m Plate Carry @ 20/10

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