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August 31st – Sprint, Jump, Dip
WOD Tabata Wallballs 7x 100 m sprint 10 box jumps 7 ring dips
August 30th – Double unders, Push Press & Swings
Strength Back squat 3-3-3-1-1-1 WOD AMRAP 15 minutes 20 Double Unders 20 Push Press(75/45) 20 KB Swing(55/35)
August 29th – 2011 CrossFit Games Ocean WOD…without the ocean..or sand!
WOD: 1 mile run 50 c2b pullups 100 hr pushups 200 squats 1 mile run