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Benchmark WoD for August 7th, 2013

Group: Zombies
Butt Kickers
10 Bird Dogs
10 Scorpions

MOB: Tight Dislocates / Wrist

Technique: OHS / Warm-up OHS

WoD: “Nancy” 5 RFT of

400m Run
15 OHS (95/65) a) 85/60 b) 75/55 c) <= 45/35 (PVC)

MOB: Lax Shoulders / Roll hamstrings/calves/IT bands

Coach’s Tip: Very difficult WoD. If you’re not going hip crease below knee on this one, lower the weight…

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