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WOD – Monday, August 23, 2010

22
Aug

WOD – Monday, August 23, 2010

Warm-up:

20 burpees, 10 box jumps, 10 broad jumps, 10 knees to elbows, 10 squat holds (hold for a count of 3 at the bottom)

Skills:

5 mins: double unders, or improving the single

WOD:

SOTF Review Wod

(edited to match what we’ve all done so far)
20 Pull-ups
40 KB Swings (1.5 Pood/1 Pood)
100 Double Unders
20 Ground to Overhead (115#/75#)
5 Muscle Ups
20 Dead-Lifts (225#/155#)
30 Sit-Ups
200M Run

Ken Gall, Winner of Advanced Men Heat 7, the top Male Heat for the day.

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