WOD 110413

Buy In
600mRow
2 High Knees
1 Toy Soldier
2 Rounds
10 MedBall Power Squat Cleans
10 Ring Rows
20 Sit Ups
15 Back Ext
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WOD
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
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Cash Out
LAX ball shoulder mobility
rubber band shoulder stretches
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There is Yoga this Thursday. Please write on the board if you can make it so we get a head count. 6:30 p.m.