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Wednesday September 16, 2009

530 pm flexing hard

Up Coming Events:

September 20, 2009 – 1st Annual Special Olympics - Law Enforcement CrossFit Cheshire Fitness Challenge

September 26, 2009 – “Fight Gone Bad!“Connecticut Cup – CrossFit Performance

WU of the Week

8’s

Pass through

High Skip

GHD Hip Ext

KB Swing

Skill Work

Squat progression

WOD

21-18-15-12-9

Overhead squat

Ab Mat sit-up

200m run/row

Endurance

+/- 3 hrs Main WOD

Pick one sport:

Recovery is half of work time

Swim 3 x 500 meters

Bike 3 x 1.5 miles

Run 3 x 1 mile

Row 3 x 500 meters

All repeats should be within 10 seconds of each other

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