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Thursday, August 22, 2013

Work out of the day #WOD #Crossfit- August 21

WOD- Wednesday August 21


Warm Up


400m Run
20 Back Extensions
15 Air Squats
10 Push Ups
5 Pass Throughs

 Strength

Plank Holds
30 seconds EMOM
for 5 Minutes

 WOD

21-15-9
My personal time was 7:25

21 Burpees
21 Wall Balls (used 10 lb ball)
15 Burpees
15 Wall Balls
9 Burpees
9 Wall Balls
 


 Cash out

I ran 1.13 miles in 15 minutes.