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Monday November 14, 2011

Overhead Walks = Awesome

‘grats to all that completed the Hero WOD on Friday. It turned out to be Abbate. 1 mile run. 21 X 155lb Clean and Jerk. 800m Run. 21 X 155lb Cleand and Jerk. 1 Mile Run. We even had to run in the rain. Perfect conditions for a Hero. Good job to the dirty dozen that did it! šŸ™‚

To the matter at hand. Today’s workout:

4 sets of max weighted pullups. If you do not have your weighted pullup, pull yourself. Or complete 5 negative pullups. After your pull-ups, head over to the GHD machine and complete 15 GHD sit-ups. rest 90 secs.

WOD

Big Cindy

AMRAP 20 minutes

15 Pull-ups

30 Push-ups

45 Air Squats

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