5.4.2016

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Nate Isham at Twas The WOD Before ChristmasPhoto Cred Steve Arnoldus

SWODTabata Abs

WOD21 (KB Swing/Box Jump/Thruster*)*95/65400 Meter Run15 (KB Swing/Box Jump/Thruster*)*115/75400 Meter Run9 (KB Swing/Box Jump/Thruster*)135/95

KB Swing 53/35Box Jump 24"/20"

20 Minute Cap

10:30 METCON CLASS7 Rounds200 Meter Burden Carry Run (Wall ball or slam ball of your choosing)20 Meter Bear Crawl20 Meter Crab Walk20 KB Goblet Squats (your choice 35/26/18)

Finisher:5 Minutes30 Second situps30 Second Plank

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