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Wednesday September 8, 2009

Click the pictures link for New Haven Road Race Pictures.

WU

Squat therapy

Exagerated high skip

10 Position push up

KB swing

WOD

"Total"

Take time to work up to your 1RM.  Only 3 WU's and 3 attempts at 1RM

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Endurance:

+/-3 hours main WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

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