July 15th, 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: 5 Rounds 1- Sprint Complex Then 1 min Max Reps Box Jump 20″/24″ Sprint Complex= 5m & back, 10m & back, 15m & back
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