30 Nov WOD-Sunday, Dec. 1

Skill
Sprint Intervals

4 X 400m Run

2 min to complete each 400m run.

4 X 200m Run
1 min to complete each 200m run.

WOD

5 Rounds for time:
10 Ring Rows
10 Single Arm OHS @ 53/35#
10 Box step ups with KB @ 53/35# (10 total steps)

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