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Monday 3-15-10

Dynamic Warm-up

Glute Ham Bridge

Step-to-balance

Walk-hand over hand

Scorpion

Roll out

Line Drills

Side to Side Line Jumps

Squat Jump to Sprint

Bar

3x10 High pull

3x10  HPC 

Buy-in

37 Box jumps Tall

47 Box Jumps Med

57 Box Jumps Small

WOD 2RFT

50 Push-ups

25 Ab-mat sit-ups

50 KBS 55/35

25 KTE

Endurance: Hill Repeats

6xhill w/ 10 second acceleration at the top (odd numbers only) –alternating Work:Rest ratio from 1:1 and 1:2

The hill for this session needs to have a flat or a lesser incline at the top so that you can “kick-it”

Reminders:

  1. ECC will be closed this weekend (20th-21st) for New England Sectionals
  2. Challenge photos submitted by Wednesday
  3. Bimber's Bash 10k sign-ups (link on left side of homepage)

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