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WOD – Friday, April 1, 2011

31
Mar

WOD – Friday, April 1, 2011

Warm-up:  Run 400, 10 squats, 10 push-ups, 10 burpees, 10 sit-ups, 10 pull-ups, 10 KB swings, Samson Stretch

Skill:  Rope Climb

WOD:

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

Josh rows, while Big John judges, and Eric videos at 3's Co.

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