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Wednesday: 1-20-10

Strength

Snatch Grip DL 10 min of work

WOD: 1RFT

3-Snatch grip DL @ 65% max

5-Pull-ups (dead-hang)

7-Box jumps 24/20

7-Snatch grip DL

3-Pull-ups (dead-hang)

5-Box jumps 24/20

5-Snatch grip DL

7-Pull-ups (dead-hang)

3-Box jumps 24/20

Bonus Round

1 min Max Rep: Single arm DB Press/Jerk

(Non-dominate arm first)

Elm City Endurance: www.ElmCityEndurance.com: Born from Ashes

B-3, I-4, A-5x (20 sec on/60 off), 3-4-5x(40 sec on/40 off), 3,4,5x(60 sec on/20 off)

Updates:

1. Link for Run for Refugees 5k in New Haven Feb 7th is post on the site. It is our local focus race for Feb

2. Started yesterday: Let's hit the comment section with: old/new PRs and other accomplishments (first kip, lbs lost, exc..)

3. ECC social Jan 30, 2010

4. Run for Refugees 5k: Feb 7th (link on ECC)

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