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110711

7
Nov

110711

Lift:  BackSquat 3 x 5
WOD:
3 rounds:
25 Wall Balls 14/20
40 Russian Twists with WallBall
Post Wod:
Run 800 meters @ goal 1 mile pace.
ex: if you would like to run a 8 minute mile then run your 800 in 4:00 minutes.

Elements
Skills: Squat and Abmat Situp
3 rounds:
20 Wall Balls
20 Abmat Situps
Wod will be modified based on ability.
Good Luck to Phil who is headed into the Army with a goal of becoming Army Special Forces.  We know he will do great!

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