March 12, 2011
Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups
WOD
For time
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile
March 13, 2011
On the national mall
WOD
10 rounds
100m sprint
90seconds rest
Be nasty
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