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W.O.D. Wednesday 8-27-2014

"Strengthen Your Brothers"

W.O.D. Wednesday 8-27-2014

Dynamic warm up

8 minutes of specified mobility

10 min EMOM Banded Sprints:

1 Sprint = 5 yds to gain speed and tension / 10 yds high knee sprint

WOD

21-15-9 of:

Back Squat 135/95

Bar facing Burpees

Cooldown – 500 to 1000m row at conversational pace