May 21st, 2011 
admin Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD: “Wilmot” Six rounds for time of: 50 Squats 25 Ring Dips
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