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WoD for September 25th, 2013

Warm up: 3 in 3
In-place lunge
Jumping Jacks

Day 2 of the Burpee Challenge!  If you want to get in today, buy in is 3 total burpees.  Cheap!

MOB: Lax to Plantar

Strength: 10’ for 3 x 3 Deadlift (Technique over weight today)

WoD: For Time:
1000m Row

Then 4 RFT

20 Sit-ups
Lunge 60’
20 Box Jumps (24”/20”)  a/b)  20″/16″  c) <b
Lunge 60’

Cash out: 5 Turkish Get ups each arm (HAP)

MOB: Roll Posterior Chain / Lax Glutes

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