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Sat 18/8/12
WOD
Dips
Jump Chins
Push Press Box jump Burpee
Dead Wall Ball
KB Single Arm Sumo
Band Run
Tyre Flip
Box Jump
Air Squats
Rest
I min rounds then rest 1 min
2 min rounds then rest 2mins
Last round TABATA 20sec work 10sec change to next exercise

Fri 17/8/12
WOD
Partner Up
Row 500m
Lunges
40mins