July 6th, 2011 Workout
Bench Press - 5x5x3x3x1 (185,185,205,205,225)
Weighted Pull Ups - 5x5x5 w/ 50# vest
21-15-9
200m run (mini lap around fire station approx 200m)
Burpees
Ground-to-Overhead (45#DB)
11:16
Post WOD
100ft Tire Flip(250#)
100 Backwards Tire Drag(250#)
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