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Wednesday, September 15, 2010

KM womens 5 and WOD

WOD
Fat Fran
15-12-9
Thrusters 95#
Weighted Pull ups (25 pound vest)

Finisher 9 65# thrusters 9 pullups
300 Heavy bag strikes

KM Womens
Punches from set ups
Punches from knees
Kick to head rollout up to knees
Choke from Mount
Bar Arm choke from Mount

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