July 22nd, 2011 
admin WARM UP:Run 400m 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: 3 Rounds for Time 500m- Row 20- Knees to Elbows
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