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Monday November 15, 2010

Dynamic Warm-up

3x Skier, back pedal, high knees

Roll

Prone Row (Cobra)

Single Leg Bridge

High Pull 45/33 from above the knees

Strength: 12 min

5x Max Rep Close Grip Bench @ ½ BW

WOD: 3RFT

50 Burpees

5 OHS 95/65

Endurance: 10x1min on:1min off

ECC @ The MADD Dash 5 Miler this past Sunday!

Tuesday November 16, 2010

WOD: 15 min AMRAP

20 Wallballs 20/16

200m Run

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