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Monday October 18, 2010

WU

1 Minute Jump Rope

Roll:

R1–Gastroc/Soleus

R2-ITB/Flexor

R3-Thorasic/VMO

Scorpion

Lateral Step-up 2 Balance-2/45’s

Multi-plane jumps

Snatch Balance

Strength:

10 min to Max

Back Squat

10 min to Max

Press

10 min to Max

Sumo DL

Endurance: Time Trial

17 minutes 

ECC rocking @ The Great Pumpkin Classic 4 Miler =)

Tuesday October 19, 2010

WOD: 8RFT

1 DL 315/225

3 HSPU

Sellout

2x20 GHD Sit-ups

2xMax Rep DB Bench Press 65/35

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