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30
10
2011

WOD 10/31

By: admin0

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD: Happy Halloween!!! For Time: 400m- Row 30- Double Unders 20- DeadLifts #225/#185 10- Burpees 10- Box Jumps 20/24 20- GHD Sit-ups 30- 1 Arm Shoulder Presses (15 each arm) #25/#45 400m- Run

30
10
2011

WOD 10/28

By: admin0

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD:GRACE!!! For Time: 30 Clean and Jerks #95/#135

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Resources
CrossFit Journal: The Performance-Based Lifestyle Resource
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