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12/11/2012

WOD

15 Min. Amrap:

10 Push Presses

1 Min of single unders/Double unders if possible

1 Handstand Pushup attempt

200 Meter run

Iron Club

Joint Prep

2 x 60 Foot Banded Lunge to Dislocate

CWOD

4 Rounds

Row 250 Meters
20 Air Squats
15 Box Jumps 24/20

*Rest 1 Minute Between Effort
*Post Results for First Round split and total time including Rest to Comments.

Simple Sets

3 Rounds

30 Seconds Max Hollow Rock
30 Seconds Off

Cool Down

3 Rounds 2 Inches Worms followed by 3 Scorpion Stretches aside

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Post Time

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