09-23-2013

Skill

2 Rounds

5 GHD Sit-ups

5 Back Extensions

10 Box Jumps

10 Pus ups

200m Run

Strength

Front Squat

7x3

*heaviest possible

WOD

"Double Baseline"

2 Rounds

500m Row

40 Air Squats

30 Ab-mat Sit-ups

20 Push-ups

10 Pull-ups

rest 3 minutes

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