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Wednesday July 14, 2010

6.30 am doing work before the rain!

Jason going big weight showing his warface

Erica hangin tough!

Updates:

New WOD pics in the Media section

30 Day Challenge starts this Monday

Summerton Farm Sausage stuffed with avacado wrapped in shoulder bacon....Yummy!

WOD: 7RFT

3 Power Cleans 135/95

200m Run

5 Shoulder-2-OH 135/95

Endurance: One Please

Swim – 200y/m, 400y/m, 200y/m, 600y/m : w/ ½ interval time as recovery

Bike – 1 mile, 2 miles, 1 mile, 3 miles w/ ½ interval time as recovery

Run – 800m, 1200m, 800m, 1600m w/ ½ interval time as recovery

Thursday July 15, 2010

Buy-in: 3 min: Max Rep

Double Unders

Double Unders and Double Attempts Only

WOD: 10 down: 10 up

HSPU

WB 20/16

Endurance:

Swim-SC:2x300, IC:2x500, LC:2x800

Run SC:2x1mile, IC:2x2mile, LC:2x5K

Bike SC:2x2mile, IC:2x3mile, LC:2x5m

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