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21
11
2011

WOD 11/21

By admin 0

WARM UP:
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

WOD:Standards Day!!!
10- Pull-ups
20- Box Jumps 24/30
30- Wall Balls 14/20 (10ft)
40- Flash Push-ups
50- Ab-mat Sit-ups

Scaled Options:
Pull-ups with Band
Box Jumps 20/24
Wall Balls 14/20 (8ft)

If you do not reach full extension, full flexion, hit the target, ect ect.. The rep will not count!! ie: “No Rep”

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author: admin

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