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Friday Nov 11th, 2011

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Friday Nov 11th, 2011

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Friday Nov 11th, 2011

WOD Chriss Smith

CHOOSE YOUR HERO WOD

For Beginners – Less than 3 Months choose from:

Mini Mike

3 rds of

400 m run

25 Sit-ups

25 Back Extensions

Baby Murphy

800M Run

50 Pull-Ups

100 Push-ups

150 Squat

800M Run

Jerry

1K Row

1Mile Run

1K Row