Workout of the Day

WOD 11.9.16

WLC LIFESTYLE WEEK 8: INTENTIONAL ACT OF KINDNESS

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WLC OUTRO EVENT IS THIS SATURDAY, NOVEMBER 12TH AT 8:30 AM

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2 rounds for time of:

500m row

15 kettlebell swings 70/44

5 bar muscle ups

300m row

10 ball slams 40/30

5 bar muscle ups

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Kipping Bar Muscle-Up

CrossFit Seminar Staff member James Hobart demonstrates the kipping bar muscle-up. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™