Friday 110722

Posted by | July 21, 2011 | WODs | 19 Comments

Reminder: No classes at Patriot on Saturday due to a rowing cert.  Apologize for the inconvenience – please feel free to WOD at Potomac!

Crossfit Kids goes as usual on Sunday!  Sign up here.

21-15-9*
KB Swing (70/53)
KB Weighted Step ups (20)
Row (Calories)

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* Complete 5 burpees for every break you take within each set. Burpees to be completed while time in running at the end of your last set.