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Wednesday 6-12-2013

11
Jun

Wednesday 6-12-2013

Happy Birthday Josh!!
Josh will be doing his annual birthday WOD “King Kong”
King Kong is a HEAVY short Wod mixing heavy lifts and gymnastic movements
3RFT
1 Deadlift 455#
2 Muscle ups
3 Squat Cleans 250#
4 HSPU
We will not be doing King Kong today….
 
Workout of the Day
3 Rounds for time:
400m Run
500m Row
rest 2mins

then
Tabata situps 8 rounds

 

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