W.O.D. July 9, 2009

warm up: Plank x 1 min, Jax x 1 min, Jump Rope x 1 min, X 2

W.O.D.

5 Rounds for Time!

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Burpee Press x 12

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Situps x 30

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Weighted Squats x 12

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Pushups x 30

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Finisher: 250m Row

Karen caught the Prowler flu....

...So did Mark