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WOD – Sunday, July 24, 2011


WOD – Sunday, July 24, 2011

Warm-up:  Run 400m, Fanny wackers, Frankensteins, over the fence, under the fence

Skill:  Work on your goat

WOD:  Row, Run, or Bike 5K

If you come to the gym and want a metcon style WOD do the following.

Run 800m

200 Double unders

Row 800m

50 box jupms

Run 800m

50 burpees

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