December 27, 2016

For time:
30-20-10 reps of –
Row calories
Burpees to a target

go directly into…

50-25-15 reps of –
Double unders (singles 100-50-30)
Ski erg (calories)

20 minute time cap 
Heats of 7 every 12 mins  

3 sets
8 each way stir the pot
10 ab wheel roll outs

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