WOD – 7-10-16

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WARM-UP
750M row
10 walking lunges
10 ring rows
20 partner leg raises

SWOLE CITY
3 SETS
10 Single Arm DB row alternating reps
10 DB Step ups
rest :90
rest 3 min
Tabata Hollow rocks (8 rounds :20 on :10 off)

WOD
3 min Max Effort row for cals
rest 3 min
3 min Max Effort AB/AD for cals
rest 3 min
3 min Max Effort burpee over the row