Wednesday, July 3, 2013

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070313 WOD

A. 3 rounds NFT

50-meter run

10 kips

10 burpees

10 windshield wipers

B. Press

Start at 50-60% of 1RM

3 x 5

C. AMRAP in 10:00

100-meter run

12 box jumps (24/20)

9 v-ups

6 dumbbell man-makers (40/25)

>> On-Ramp

AMRAP in 8:00

100-meter run

12 step-ups

9 sit-ups

6 dumbbell man-makers off knees (20/10)