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Sunday 053

Published on August 17, 2008, by in WOD.

Great Job yesterday everybody!!! Congratulation's Mario on your MMA debut great job 1-0 brother keep it up.

CrossFit:

CrossFit Total, Back squat, Shoulder Press, Dead lift, 1 max rep of each. Get a good warm-up for each exercise.

CrossFit Kids:

Super Frogs: 5 rounds of 3 Overhead squats, 45#, 6 Front squats, 45#, 9 Back squats, 45#, 12 Box jumps, 24"

Leap Frogs: 5 rounds of 3 Overhead squats, 25-35#, 6 Front squats, 25-35#, 9 Back squats, 25-35#,
12 Box jumps, 20"

Tree Frogs: 4 rounds of 3 Overhead squats, 15-20#, 6 Front squats, 15-20#, 9 Back squats, 15-20#, 12 Box jumps, 15-20"

Tadpoles: 3 rounds of 3 Overhead squats, PVC-5#, 6 Front squats, PVC-5#, 9 Back squats, PVC-5#, 12 Box jumps, 12"

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