WoD for January 19th, 2013

Group: 3 in 3
Push-ups
Light KBS
Sit-ups

Review: Kettlebell Swings

WoD: “Fight Gone Bad” CFD-Style
3-5 Rounds, 5 Stations, 1 minute per station. 1 Minute Rest between rounds.

Row for Calories
KBS (1.5pd / 1.0pd)
Pull-ups
Hand Release Push-ups
KTE

Score = Total Number of Reps + Number of calories rowed on the erg.  Use chalk to keep up with your total reps for each round.

MOB: Roll Posterior Chain

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