Sunday, June 19, 2016


Fun and bikes at the GKnight Ride!  

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

3 Rounds for time
One rope climb or two beginner climbs
200 meter row
20 kettlebell swings (24/16 kg)
10 pull-ups

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