Skill & WOD For Monday Jan. 16, 2017

Skill Work
– 1 Maximum Effort KB Swing @FIT, RX, or Comp weight. 1 Maximum Effort Raises @FIT, or Toes to bar
WOD:
Fitness:
21-15-9 KB Swings @ 24/35, Knee Raises / V-Ups / Rig Ups
**500m Row after every round”
RX:
21-15-9 KB Swings @ 35/53, Toes to Bar
Competitor:
21-15-9 KB Swings @ 53/70, Knees to Elbows**500m Row after every round

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