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Friday Apr 25,2014

Welcome Chris M

04/25/14


Cardio: Time
Warm up:

400 m run
high knees up and back
butt kicks up and back
lunges up
5 inchworms

Skill:

'Phantom Fran'

21-15-9 Thrusters/pullups

reps done with bands/light weight
Purpose is to get 'the feel' of Fran
Can be done even with a pvc pipe, just to go thru motions of Fran

WOD:

3 rounds for time of--

800 meter run
10 Turkish getups 53/35
5 burpees

100% 0%

Chris W17:59 Rx WODs your excuse?
Benjamin14:57  Modified with 18lb KB
Gidget Manucci4:08  35pd & bk band
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