09-18-2013

Warm up

2 Rounds

5 GHD Sit-ups

5 Back Extensions

10 Box Jumps

10 Pus ups

200m Run

Strength

6x4

Strict Press @80%

3x10

Bent over row

*heaviest possible

WOD

12 min AMRAP

10 KB C&J (left arm) 53/35

10 KB Swing 53/35

10 KB C&J (left arm) 53/35

10 KB Swing 53/35

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