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Friday 8/30/2013 WOD Bench Mark “CINDY

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Warm up

400 Meter run

2 sets of

5 Inch Worms

10 Duck walks

15 Burpees

Dynamic Stretches




5 sets of

2 Jerks from the rack

super set with

20 Ab-mat sit ups


Training (Met-Con)

Bench Mark


20 Min AMRAP

5 Pull ups

10 Push ups

15 Air Squats

Comments: 4

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