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130904 Wednesday

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Day 3
WOD 130904

warm-up = core work
ghd sit-ups – 3 x 10
back extensions – 3 x 10
hollow rocks – 3 x 10

strength/skill: strength holds/jump rope practice
inversion hold – 0,2,4,6
jump rope practice – 1,3,5,7

WOD…
5 rounds for time of:
6 snatches  
15 box jumps

L1 – 75/55, 20” box
L2 – 95/65, 24” box
SK – 115/85, 30” box

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