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Thursday, November 3 2011

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Thursday, November 3 2011

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Thursday, November 3 2011

WOD Chriss Smith

50 Wall Ball

50 Box Jumps

50 Calorie Row / 500 m row

50 GHD Sit-ups/ v-ups/ abmat

50 Push Press(95/65)

50 Dead lift 135/95

5/3 Rope Climbs

less than 3 months 30 reps max- scale as necessary