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WOD – Friday, November 11, 2011


WOD – Friday, November 11, 2011

Warm-up: Ski Erg or Row 400m, bear crawl to end of gym, burpee broad jump 40 feet, 30 second hold in squat, Burgener warm-up

Skill: Stone to Shoulder -


3 Rounds for time:

10 Stone to Shoulder

15 GHD sit-ups

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