For time :
Run to Kawana Way overpass.
100 Step-ups (on concrete step under overpass)
Run Back to Gym
100m Bear Crawl
*Click on the post to see an enlarged picture of the route and distance of the run.
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WOD: Wednesday
For time: Row 1500m 175 Double-unders 50 Box Step Overs 20/15kg @ 20″ 175 Double-unders 50 Toes to Bar