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Saturday, 9 July, 2016
WARM UP – MOBILITY
Full body dynamic warmup
WOD A
2011 GAMES – THE END 1
AMRAP 3 Minutes:
20 Calorie Row
30 Wallballs 20/14lb
20 Toes-to-bar
30 Box Jumps 24″ (24″ for guys and girls)
20 KB Sumo-deadlift High-pull 108lb/72lb (115/75lb barbell)
30 Burpees
20 Shoulder-to-overhead 135/95lb
100′ Sled Pull 165/110lb

-REST 1 MIN-

2011 GAMES – THE END 2
AMRAP 6 Minutes:
20 Calorie Row
30 Wallballs 20/14lb
20 Toes-to-bar
30 Box Jumps 24″ (24″ for guys and girls)
20 KB Sumo-deadlift High-pull 108lb/72lb (115/75lb barbell)
30 Burpees
20 Shoulder-to-overhead 135/95lb
100′ Sled Pull 165/110lb

-REST 2 MINS-

2011 GAMES – THE END 3
For Time:
20 Calorie Row
30 Wallballs 20/14lb
20 Toes-to-bar
30 Box Jumps 24″ (24″ for guys and girls)
20 KB Sumo-deadlift High-pull 108lb/72lb (115/75lb barbell)
30 Burpees
20 Shoulder-to-overhead 135/95lb
100′ Sled Pull 165/110lb