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101229

12/29/2010

 
Wednesday

400m run

10 Kips
10 Ring dips
10 GHD
10 Back Extension
10 Overhead Squats

Burgener:

Warm up:
 2 sets of 5 easy, back squat
1 set of 3, easy, back squat

Back Squat
3-3-3

WOD: "Helen"
3 rounds for time:
400 m run
21 KB swings, 1.5 pood/1 pood
12 Pullups

Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38, Austing Malleolo 9:05

Comments are closed.

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