August 11th, 2011 
admin WARM UP: Run 200m or 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: The Shane and Nicole Farewell to Vaca WOD… Tabata This!! 8 rounds 20sec on/10sec off 1 min rest between rounds Tabata Row Tabata [...]
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