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Thursday, 10 May, 2012

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Warm-up: 400 Meter run 3 Rounds: 3 Strict Pull ups (or attempts) 6 Kettlebell Wall ball shots 9 Hip Extensions Workout: 21-15-9 reps for time of: 225 pound Back squat 2 pood Kettlebell swing Post time to comments. WOD Demo with CrossFit Ranch Salinas Valley – video [wmv] [mov] [HD mov]

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