Monday 19-July-10, home/CFTW

AM:
4 rounds

200m row
push-ups x 10
thrusters (25lb db's) x 10
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PM:
200m sprint relays x 4
dead stop front squats x 5 (135, 135, 135, 145, 145lbs)

AMRAP in 10min (6)
burpee box jumps x 5
jump rope x 20
pull-ups x 10