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946965_10151664296152845_1764567874_nWOD 10/8/13

EMOM for 5 minutes:

Gym Run x 4 (down 1, back 2, etc)

10 KB Swings


EMOM for 5 minutes:

10 Goblet Squats

10 Burpees


EMOM for 5 minutes:

15 Sit-ups

15 Russian Twists with med ball


5 Rounds: 30 seconds on 30 seconds off

Row or Airdyne for max calories


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  • Greg

    Finished the first emom then my back cramped on the second round of the second emom and the third emom was ugly!!!!

  • Clint

    Finished 2 rounds RX of 1st emom, 1 round of 2nd emom, 3 rounds of 3rd emom. Had to scale remaining rounds. Tough workout!

  • JJ

    Finished the first rx. Second was rough. Third I did with a 14 pound. 15 sit-ups ten twists

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