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130711 Day 4

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Day 4
WOD 130711 – A.M. Only
Open Gym – 10am-12pm
Oly Practice – 4:30pm & 5:30pm
Basic Training – 6:30pm-8pm

Warm-up

endurance/agility
rowing
ladder drills

WOD…
5 rounds, each for time of:
20 unbroken kb swings
50' walking lunges
50' bear crawl
rest exactly 1:00 between rounds

L1 – 16kg
L2 – 24kg
SK – 32kg

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