Results:

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WOD: Wagon Run! Results: Compare to: 17SEP2009:

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Inside thinking about going out?  Not going out? Grab your heaviest bell and do the following: 2 rounds: 20 swings 1:00 rest 20 Sumo deadlift high-pulls 1:00 rest 20 Bottom-up front squats Have fun!

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New WOD!  I have a feeling it’s going to be much harder than it looks… Warm-up: 3 rounds: 12 double-unders 8 pull-ups 4 pistols (switch legs each rep) Main – 20 minutes, as many rounds as possible: 30 KB Swings (20kg – Russian swing) 200 m run Follow-through: Fold-over hamstring stretch – (PNF) Pigeon-pose – [...]

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Warm-up: 400 yd run 20 TGU’s 20 minutes AMRAP: 20 Back extensions (or TRX Hamstring crunches with hip lift) 100 yd run 20 Pull-ups (or TRX body row) 100 yd run 20 Squat Jumps 100 yd run 20 KB Swings (russian style) Average count is 3 rounds.  If you push hard you can get4 rounds.  [...]

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