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4 January 2012 – 3rd day of Awesomeness!!!!

5
Jan

4 January 2012 – 3rd day of Awesomeness!!!!

Warm-up

Run 1 lap

20 reps of:  push-ups, sit-ups, air squats, lunges, wall ball

Run 1 lap at 80%

Run 1 more lap at 90-100%

Skill

Tabata Ab Mat Sit-ups – 4:00

Tabata Russian Twist – 4:00

WOD

4 Rounds for Time:

5 Deadlifts (315#/205#)

10 Clapping Pushups

15 box Jumps (20″)

20 meter Bear Crawl

Cool Down

Row 1000 meters with form; slow and  steady

 

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