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WOD – Friday, July 15, 2011

14
Jul

WOD – Friday, July 15, 2011

Warm-up:  Run 400m, Burgener Warm-up

Skill:  Waiter Walk

WOD Demo with Bill Grundler, Justin Judkins and Ben Hollingshaus – video [wmv] [mov]

http://www.youtube.com/watch?v=kGyWZg5WRos

WOD: 

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21.
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