August 2nd, 2011 
admin WARM UP:Row 250 Meters 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: ‘Nancy’ 5 Rounds for Time: Run 400 meters 15 Overhead Squats 95/65
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