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15
09
2011

WOD 9/15

By admin 0

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD: Double WOD..
Back Squat 5-3-1
Then:
2 min AMRAP Box Jump 20/24
2 min AMRAP Wall Ball 14/20 8ft/10ft
1 min AMRAP GHD sit-ups

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