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WORKOUT OF THE DAY

Friday 01312014

By Adam MurphyNo comments yet

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Sport WOD
CrossFit Games Open Workout 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lb / 100lb)
10 Toes to bar
15 Wall balls (20lb to 10′ target / 14lb to 9′ target)

Fitness WOD
Teams of Two
“Dont Drop The Baby”
20 Min AMRAP
40 Box Jumps
500m Row (Must Switch after 250m)
40 Slamball
**One Partner Working at a time**
**Partition as needed**
**Must Hold KB (53/35) Entire time**
**Every Drop is immediate 5 Burpee penalty (5 each)**

Post your scores to the Whiteboard.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314