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RKBS'S ARCHIVE

  • Fri.10.27.17

    By CoachBo | In WOD | on October 26, 2017

    Warmup:  ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run WOD: 10:00 AMRAP 4 KB Single Arm Snatch, ea side AHAP 8 Burpees 12 Situps Rest 5 minutes, Then 10:00 AMRAP 10 Russian Kettlebell Swings 53/35# 100m Sprint (fast cadence/turnover) Cooldown:  smash shoulders, abs and more »

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