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WoD for August 9th, 2013

Group: 3 in 3
Air Squats
Med Ball Kick-ups
Med Ball Push Pass

Strength: 2 Minutes Max Effort Rope Climbs (No Feet) OR
2 Minutes ME Rope Progressions

WoD: For Time:
1 Rope Climb,
3 Rounds for Time
10 Front Squats (from the floor) (135/95) a) 115/80 b) 95/65 c) <= 65 5 HSPU a) Limited ROM 1-2 Abmats b) Bands c) Box 5 GHD Cash out: Tabata Row for Total Meters MOB: Roll Quads / Lax Shoulders, Stretch abs

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