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Thursday: 1-21-10

WOD

5 RFT

30 Air squats

20 Push-ups

10 Wall balls 20/16

Bonus Round

HSPU – 10 minutes of work

www.ElmCityEndurance.com :)

Swim B-2, I-3, A-4 x 500y/m

Bike B-3,I-4,A-5 x 3 miles

Run B-2, I-3, a-4 x 1 mile

Row B-2, I-3, A-4, x 600m

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 Monday: 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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