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12/14/2012

WOD
5 rounds
10 burpee box jumps 20″/16″
5 T2B
5 pull-ups

Iron club

Joint Prep

Shoulder Mobility

KBC

2 Minute Max Long Cycle Right Arm 53/35
Rest 1 Minute
2 Minute Max Long Cycle Left Arm 53/35

Rest 3 Minutes

4 Minute Max Double KB Long Cycle 53/35

WOD

8 Minute Amrap

20 Box jumps 20′
15 Knees to Elbows
Run 200 Meters

Cool Down

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Post Time

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