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Monday October 4, 2010

"Tap out of pass out"@ Rugged Maniac:Jim and Brian showing <3 for E-C-C

ATTENTION: Mid-Day Classes Cancelled-Thursday 10/7, Friday 10/8 & Monday 10/11

10/7, 10/8 & 10/11 WOD Times: 5:30, 6:30 am/pm ONLY.

Tony WODing in Ottawa -"walked four fu*king miles into a DL/row workout!"

Dynamic WU

Roll

Dead bug

Side plank w/ DB shoulder abduction

OH Lateral lunge w/ 10lb plate

Ostrich

WOD: 10!

Plate Squats 45/25

OH Step-ups 45/25

Burpees

Endurance:

6x4min on: 2 min off

 Crystal @ the ITP Triathlon

Tuesday October 5, 2010

Strength:

Back Squat 9, 7, 5, 3

            @ 70,75,80,87%

Sellout:1x30 GHD Sit-ups

             2x10 Ring Dips

             2xMax Rep DH Pull-ups

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