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EWOD – 6/21/15

20
Jun

EWOD – 6/21/15

Midcoast CrossFit – Endurance

View Public Whiteboard

(No Measure)

2 rounds untimed

200m jog

10 OHS with PVC

10 back extension (Superman’s)

10 sit ups

5 pull ups (strict, kipping or jumping)

5 ring dips

(No Measure)

Dynamic

High knees

Butt kicks

Low lateral shuffles

Karaoke

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here

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