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WOD – Friday April 13, 2012


WOD – Friday April 13, 2012

Pre WOD for Quality: 3 x 15 Dumbbell Inverted Cross


70 Hip Extensions

70 Hand Release Pushups

15 C&J 135#/95#



50 Hip Extensions

50 Hand Release Pushups (Women Knee Hand Release Pushups)

15 C&J 95#/65#


WOD explained here

This a good WOD for comparison and most people will fit into these two levels. Try to just pick one, and not scale the weights at odd numbers. If you can’t do the C&J at 135#/95# then do the scaled WOD.

karen camp- in 2009 member of the Garage.  In 2012 coach at Canton

Karen Camp - In 2009 member of The Garage. In 2012 coach at CF Canton

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