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Friday, 3 August, 2012

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Warm-up: 500 Meter row 3 Rounds: 1 Wall walk 3 Jump squats Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59. Post time to comments.

Powerlifting: A. Snatch – Build to a 1RM B. Sumo Deadlift – Build to a 1RM WOD Demo with Potomac CrossFit – video [wmv] [mov] Rob Orlando on today’s WOD – video [wmv] [mov]

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