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High Definition Fitness

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Friday, July 1, 2011

July 2, 2011 by Shawn

AM Pool WOD:  15 Minute AMRAP

                                50 yard freestyle

                                50 yard kick

                                8 pool muscle ups

 

Warm up:            8 minutes sandbag get ups

                                20 MB cleans

                                20 Push ups

                                25 GHD sit ups

                                25 Back extensions

                                Dynamic

 

WOD:    “Christine”         

                3 Rounds for time of:

                500 m Row

                12 Deadlift #BW

                21 Box jumps 20’

Congratulations to Brent, Matt, and Zak for your first muscle ups!  Awesome you guys!  Great job!

 


Filed Under: WODs

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