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12/29/12

 

Warm-up

Row 500 Meters

20 PVC Passovers

10 Down Dog to Cobra

3 X :30 Sec. Squat Stretch Hold

10 Inch worms with push-up

10 Groiners ( 10 sec. hold )

1 up and back bear crawl

Skill

Cartwheels & Roundoffs

WOD

For Time

Buy In – Accumulate 3 minute Plank

5 Rounds of

15 Barbell Good Mornings

10 Renegade Row with Push-up (each push-up is 1 rep)

5 Db Burpee to Squat Jump ( hold db’s by your sides with straight arms during the jump)

Buy out – Accumulate 3 minute Plank

 

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