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November 04, 2009

WOD 11/04/09

Group workout:  RUN,  WALK, JUMP

Run 400m then 30 hollow rocks

Farmer walk 200m then 30 dips

Broad jump 100ft then 30 air squats


Run 400m then 20 hollow rocks

Farmer carry 200m then 20 dips

Broad jump 100ft then 20 air squats


Run 400m then 10 hollow rocks

Farmer walk 200m the 10 dips

Broad Jump 100ft then 10 air squats




Main site WOD-

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep




Posted at 11:23 AM |

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