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Thursday 2/23/12 WODs (Alexandria)

    Capital Main WOD (Alexandria):

A) 5 Min AMRAP of:

Hang Power Cleans at 90% of 1RPM

B) 3 Rounds for time of:

20 GHD situps
400m Run or 750m Row
20 Hip extension

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    CF Kids WOD:

25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Push Press,
25 Push-Jerk,
Run 200 meters