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WOD – Friday, November 25, 2011

24
Nov

WOD – Friday, November 25, 2011

Warm-up: Run forward 100m, Run backward 100m, 10 squats, 10 back extensions, 10 sit-ups, 10 push-ups, 10 pull-ups

Strength: Back Squat 5,5,5

WOD:

3 Rounds for time:

45#/25# Overhead Walking Lunge 100m

25 GHD sit-ups

25 GHD back extensions

Time domain:  15-20 minutes

Scale as needed to stay within time domain.

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