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Friday: 1-22-10

WOD: (last posted Sept 5, 2009)

"Grace"

Clean and Jerk 135/95 lbs - 30 reps

OR

"The Jerk"

Clean and Jerk 5-5-3-3-1-1-1 reps

www.ElmCityEndurance.com: Time Trial

Choose ONE of The Following Sports:

Swim: 400m TT recover 3 min then 10x50 meters with 1:1 work:rest

Bike: 8 mile TT recover 3 min then 10x1 minute with 1:1

Run: 1.5 mile TT recover 3 min then 10 x 100 yard/meter sprints

C2: 2k TT recover 3 min then 10 x 100 meters

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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