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W.O.D. Wednesday 7-31-2013 – CrossFit 2232
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1121 Main St, Bryson City, NC 28713
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W.O.D. Wednesday 7-31-2013

"Strengthen Your Brothers"

W.O.D. Wednesday 7-31-2013

20130731-122036.jpg

800m run

WOD – Russian Swings (Eye Level)
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings – 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row.
Post rounds completed and penalties to comments.

Ab Attack – 5 rounds

10 Toes to Bar
10 Box Jumps
10 Russian Twists
10 Pullups
10 AbMat Situps

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