WOD For Friday 7/11/14: 1. 2. Dynamic Warm Up 3. Skill: - TopicsExpress

WOD For Friday 7/11/14: 1. 2. Dynamic Warm Up 3. Skill: OHS 4. WOD 1-Cash In: 100 Weighted Russian Twists (25,10) Then: 4 RFT Of: -10 Box Jumps -10 Front Squats (155,115) *Rest 2 Min. 5. WOD 2-Cash In: 75 Weighted Russian Twists (25,10) Then: 4 RFT Of: -10 Ring Dips -10 Back Squats (155,115) *Rest 2 Min. 6. WOD 3- Cash In: 50 Weighted Russian Twists (25,10) Then 4 RFT Of: -10 Deadlifts (155,115) -200M Run

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