WOD. Jan 8th January 8, 2011/0 Comments/in WOD /by wintersmomWarm Up Strength Component: 5×5 Push Press Wod: 30 Pull Up (Buy in) 3 Rounds for time 10 Burpee ball slams 20/15# 10 Back Squat 205/135# 10 GHD Sit ups 10 KB Swings 70/53/35# 10 Ring dips Core: 3 x max Plank Hold
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