14 August 2013: Beat the Clock

 In WOD

Warm Up:

400 M Run

WOD: 

4 Rounds for time cap of : 3 Minutes 45 seconds per round

400 M Run

21 KB Swings (45 lb W; 55 lb M)

21 Push ups

Failure to complete round in the time cap = 10 burpee penalty; each round increases by 5 extra burpees 

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