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05
07
2011

WOD 7/5

By: admin0

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:Strength Shoulder Press 5-5-5-5-5 Then work on Double Unders

05
07
2011

WOD 7/4

By: admin0

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:Relay Race With Teams 50m Tire Flips 50 Sledge Hammer Slams (25 ea Arm) One team member goes at a time Team members waiting will conduct 30 air squats and 30 push-ups unti...


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