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9/10 WOD: Run or Row

crossfit central WOD blog

Burnet Rd Right Side, South & Westlake WOD: 
2 Rounds for Time:
50 KB Swings (1.5/1 p)
40 BB Push Press (45/35)
30 Jumping High Bar Back Squats (45/35
20 Pullups
10 Burpee to Jumps over box (24/20)
*Rest 3 mins

Burnet Rd. Left Side WOD:
Run 400m or Row 500m
3 Rounds:
15 KB Power Clean (2/1.5 p)
30 Games Standard Pushups
45 Abmat Sit Ups
Run 400m or Row 500m

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