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09-22-09 Wednesday

ECC Athletes: There will be a free Endurance Clinic @ our box on Oct 3-4th from 10am-1pm.  Sign-up at the front desk or on the ECC Forum for this FREE Endurance Clinic.

We will be giving away a copy of Born to Run. Details to follow.

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

Deadlift

Box Jump

WOD

20 min AMRAP

5 Deadlifts 185

10 Supine Ring Rows

5 KB Swings 1.5 pood

10 Box Jumps 20 inch

Endurance

+/- 3 hrs main WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off  for 20 rounds. These are all out efforts! Incline and terrain are your choice.

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