8/2/2012 This is GONNA HURT!!!!

Strength 5-3-1-1-1-1 Hang Power Clean

X-Grit 5-3-1-1-1-1 Hang Squat Clean Thruster

WOD

Buy-in 25 Wall Ball 20/14

4 rounds of

30 Double unders/90 singles

15 Kb Swings 53/35

5 Goblet Squats 53/35

200m Run

Cash out- 250m ROW!!!!!!

X-GRIT 30# Wall Ball/2 POOD KB

CORE

50 Plank Hold Alt LEG-ARM Extensions

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