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22
09
2011

WOD 9/22

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:

For Time:
21-15-9
Overhead Squats 95/65 lbs
Burpees

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author: admin

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