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WOD – Friday, July 22, 2011

21
Jul

WOD – Friday, July 22, 2011

Warm-up:  Fanny Wackers, Frankensteins, over the fence, under the fence, 10 push-ups, 10 sit-ups, 10 squats, 30 second Samson Stretch

Skill:  KB swing

WOD: 

Run 400m

30 2 pood KB swings

15 burpee pull-ups

Rest 2 minutes

Repeat

Rest 2 minutes

Repeat

Post time for each of the three attempts to comments.  Go as hard and fast as you possible can for each round.

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