July 1st, 2011 
admin Warm up: 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 WOD:“Helen” 3rds For Time of 400m Run 21- 1.5pood KB Swing 12- Pull ups
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