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WOD – Thursday, November 4, 2010


WOD – Thursday, November 4, 2010

Warm Up:

Run 400m forward, run 400m backward, 10 squats, 10 push-ups, 10 sit-ups, 10 back extensions


5 minutes work on handstands


Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.

Time Frame: Aim for 10-15 rds, sub appropriately (keep the wall balls heavy and lighten the load on the other two)

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