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April 2nd

FreeStyle Friday 2

A “Bad Ass” & “Hip Hop Partner” Mash-up

200m Run

100m OH walking lunges 45/25

50 Burpees

10 Toes to bar

200m Run Backwards

100m OH walking lunges 45/25

50 Air squats

10 Wall Balls 20/12

200m Run

100 m walking lunges

50 Box/Tire Jumps 24/20

10 push ups

Endurance: 2xTabata

2x(8x20sec on : 10sec off)

Rest 5 minutes between each Tabata

April 3, 2010

WODs Start @ 920, 940, 1000, 1020

Sectional Saturday: The North Europe Sectional (+)

15-12-9

Squat Clean (60/40kg)

Pull-up C2B for M&F* (*changed from original)

Run 200m

April 4, 2010

Amnesty Sunday

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