August 16th, 2011 
admin WARM UP: 250m on SkiErg
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:
8 rounds for time of:
200m Run
15 Ring Push-ups
7 Pull-ups
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