July 7th, 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: Dead Lift 3-3-3-3-3 Then 7 min AMRAP 7 Hang Power Cleans #65/#95 7 Knees to Elbows
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