May 17th, 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: With a continuous clock
Row 400m then Rest 1 min
Row 400m then Rest 1 min
Row 400m then Rest 1 min
Record total time
Click Image
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