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WOD – Friday, January 7, 2011

6
Jan

WOD – Friday, January 7, 2011

Warm-up: 4min of singles or double practice, 10 x pushups, pullups, situps, squats

Skill: Rope Climb

WOD:

“Donkey Kong – modified”
21-15-9

Burpee
200meter run
Kettlebell Swing 1.5pood men 1 pood ladies
200meter run
Box Jumps 20″
200 meter run

*just run the 200meters once not 21-15-9

Compare to:  Tuesday, December 7, 2010 [prevpost=7396]

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Mariah and Tanya - hooked in to Julie's new fangled GHD

Mariah and Tanya - hooked in to Julie's new fangled GHD

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