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WOD 4-24-2015

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Warm-up 3 Rounds NFT (not for time) 8 min cap 8 Hand release Push-ups 10 air squats 12 crunches Weightlifting Squat (15 minutes to establish one rep max) Metcon time caps 15 minutes 10 Wall Balls (20/14) 400 meter run 20 Wall Balls (20/14) 200 meter run 30 Wall Balls (20/14) 400 meter run 40 Wall Balls (20/14) 200 meter […]

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