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Tuesday 03/31/09 WOD

By 03/30/2009No Comments

Warm Up

Three rounts of:
10 Push Ups
10 Air Squats
10 Sit Ups
100 Meter Run or 200 Meter Row

Workout of the Day (WOD)

Five rounds for time of:
5 Dead Lifts 275#M / 185#W
10 Burpees

Then:
Max rep Pull Ups  3 rounds

Core

Three rounds for time of:
25 Back Extensions
25 Ab Mat Sit Ups

Police officer Justin Garner wounded the alleged gunman caught for killing eight Sunday at a nursing home in Carthage, N.C.
Officer Justin Garner is hailed as a Hero for ending the shooting rampage in a NC Nursing Home.  Garner was injured with a gun shot wound to his leg as he took down the Active Shooter saving many lives. 

Steven