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WoD for August 20th, 2013

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

10 Push-ups
10 Air Squats

Strength:  15′ to finish 5 x 5 Bench Press @ 75-80%

WoD: 100 Wall Balls for Time

Every time you have to drop or hesistate with the Wall Ball or miss the target, run 400m

MOB: Roll Quads, Hamstrings, IT Bands / Mash Achilles

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