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1/10/2014

10
Jan

1/10/2014

Get in and stretch your shoulders and legs for at least 10 minutes.

warm up.
25 slam balls
25 deep squats. go slow, hold at the bottom, drive your knees out. chest up, back straight.

Wod

7 min amrap
10 box jumps 20/24
10 knees to elbow

———–rest 4 minutes—————-

7 min amrap

7 front squats #95/65
7 pull ups

optional cash out.. make sure your recovered if you decide to do this.

3 deadlifts, every minute on the minute for 10 minutes.

this will make you dizzy if you dont wait long enough after the wod.

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