6/23/16 – "Grand Rapids"

Group Warm up 

10 minutes – Group Mobility 

WOD ( Workout of the day )

"Grand Rapids"

for time, in a team of two break up reps as needed. 

150 Wall ball shots (20/14)

125 burpees 

100 KB swings (53/35)

800m run – with the KB and WB

60 Box jumps (24"/20")

40 Pull ups – with the WB

200m run – with the KB and WB

*All workouts can be scaled on a individual basis. 

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