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July 20, 2012



CrossFit Cape Cod Workout Of The Day



21-15-9
Front Squats 95/65
Burpees 
Pull Ups


WOD Demo Video



MOBILITY WOD


After the WOD you may choose to work on Handstands, Pistols, and/or Rope Climbs

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  1. sarah lee Reply

    9 pound pushpress is pretty great for the cutest 8 year old ever:)

  2. mason Reply

    It was great seeing her jump in on the wod. Oh and tell Mark I can barely lift my arms today.Thanks 🙂

  3. Amy Sch Reply

    Hope – 159. Picked up 35 reps.
    Weight – 157 this morning but that might not count as I was 160 the other day and the challenge in over. I am happy though because I finally got under 160!!!!! I have been stuck there for a while 🙂

  4. Mark Lee Reply

    Congratulations Amy!!! Keep being awesome:)

  5. SarahSprague Reply

    Hope 6/9-167. Hope today-186!! Great job Amy!

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