Thursday, September 5, 2013

Friday - WOD 209 - Birthday WOD Alicia

Happy birthday Alicia. I am so glad you are part of our Group.

Skill
39 squats for time

WOD 1
Amrap 4 min
3 deadlifts 185/135
9 calorie row

WOD 2
Amrap 4 mins
3 oh squat 95/65
9 floor sweepers

WOD 3
Amrap 4 mins
39 meter sled pull forward
39 meter sled pull backward

WOD 4
3 pull ups
9 pushups

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