Day

June 11, 2013
WOD Prep: Banded Hip Capsule External Rotation * 2 Minutes Per Side Strength: Every 2 Minutes For 8 Minutes: 15 Kettlebell Swings * Heavy As Possible Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70/53) Wall Balls (20/14) * 12 Minute Time Cap
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MINIMUM REQUIREMENTS  Water (3L minimum) 1 Knife per team (minimum)  JIMAPCO Albany City &County Map  Ziploc Bag or Map Case  3 Additional Ziploc Bags per team  Headlamp  Two 12 hour Chemlights/Glow Sticks/Cyalume Sticks  Wet Erase Marker (any color)  Duct Tape  Ruck Sack (Ruck should be large enough to carry above items and have enough  space to...
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