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WOD – July 21, 2014

Tuesday is the David Van Buskirk Memorial WOD!  All workout times are open for basics and wod!  Please bring a friend, we just ask that they donate $10 to the family!  SCCF trainers will complete 2 burpees for every dollar that is donated on Tuesday!

Work Out of the DayFront Squat/Back Squat 3/6-3/6-3/6-3/6-3/6then,15-12-9 reps for time of:thrusters, 115/75lbslateral burpeesPost loads and time to beyond the whiteboard.BasicsAs many rounds as possible in 20 minutes of:5 burpees10 wallballs, 20/14lbs15 box jumps, 24/20″*400m run E5MOMPost rounds completed to beyond the whiteboard. 

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