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	<title>TheBoltBlog &#187; Football Strength and Conditioning</title>
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		<title>WOD 9.13.11</title>
		<link>https://blog.get-bolt.com/2011/09/13/wod-9-13-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/13/wod-9-13-11/#comments</comments>
		<pubDate>Tue, 13 Sep 2011 05:44:14 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Football]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>
		<category><![CDATA[Football Strength and Conditioning]]></category>
		<category><![CDATA[Strength Training Coppell]]></category>

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		<description><![CDATA[A1. Front Squats 5x3; r/r 10s
A2. AMRAP Dead Hang Pullups Odd Sets; r/r 3min
      3 MB Granny Toss Max Dist Even Set; r/r 3min
+
4 sets of
250m Row
15 KB swings
r/r - 3 min

<iframe width="853" height="510" src="http://www.youtube.com/embed/BclDoaf35oI" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[A1. Front Squats 5x3; r/r 10s
A2. AMRAP Dead Hang Pullups Odd Sets; r/r 3min
      3 MB Granny Toss Max Dist Even Set; r/r 3min
+
4 sets of
250m Row
15 KB swings
r/r - 3 min

<iframe width="853" height="510" src="http://www.youtube.com/embed/BclDoaf35oI" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
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