11.5.13

Coach Ffred dominating the Saturday morning class

Gymnastics
5 x max press ups into clap press ups
5 x max chin ups
5 x max ring rows

WOD
4 rounds
Row 500m
20 burpees
Run 400m

Each round for time

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remember no class tomorrow back to normal Monday but ON RAMP 7-8pm and Barbell 8-9pm

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