CrossFit Kivnon 170126

Wod- 40 min cap

1 mile run

5 rope climbs sub 5 pulls from a lying position

7 ring muscle ups sub 7 pull-ups+7 dips

10 ghd back extensions

10 T2B sub k2e

20 TGU 53/35# (10 each arm)

10 T2B sub k2e

10 ghd back extensions

7 ring muscle ups sub 7 pull-ups+7 dips

5 rope climbs sub 5 pulls from a lying position

1 mile run

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