WE START LOCAL, WE'RE GOING GLOBAL: BARMASTERS XTREME

BARMASTERS Xtreme--insane shit

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WOD 9 16 09: TRIUMPH

30 min. Ez spin w/u

Then:
10 hurdlers kicks over/10 sumo side squats under (per side)

Circuit:
TRX low back x 10
10 pull-ups
10 push-ups
TRX high rotation x 10
15 pull-ups
15 push-ups
TRX windshield wiper x 10
10 pull-up
10 push-ups
10 hurdler kicks/10 sumo side each direction
TRX pike x 10
10 pull-ups
10 push-ups
TRX leg raise x 10
10 pull-ups
10 push-ups

20 min ride home w/3 high cadence, high intensity bursts, one city block long.

Drill it.