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Sunday September 20, 2009

Mike, Jackie, Mick, and Jack tackle Diane 21-15-9 Deadlift and Hand stand push-ups Saturday @ noon =) 

Class Time Change for Saturday the 19th and Sunday the 20th ONLY:

8:00 am and Noon  (No 9:00 am)

WU of the Week

8’s

Pass through

Inch worm

 Exaggerated foot pull

GHD sit-up

http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

Skill Work

Barbell Thruster

WOD

Front squat 5-5-3-3-3 reps

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Post-WOD

5 x 1min

3 thrusters 10 air squats

Endurance: 3 x 5min

3+/- Hours After Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Foul if you loose distance on each round.

Foul = 2 min max rep Burpees

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