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Monday July 26, 2010

Woody, Jill, Joe, and Jonathan-YOU ARE AN

Congrats to Woody 13h15m, Joe, Jill, & Jonathan 15h25m

IMLP Social

Friday July 30th @ Local pub TBD: 6:30 pm (NO 6:30 pm WOD @ this time)

NEW:

Weekly ECC Social: Saturday (and Sunday?) @ 8:00am Starbucks in the Hamden Plaza.

Mandatory ECC athlete meeting:

Saturday July 31st @ 11:00am

"fajitas" chicken, peppers, onions, cooked in oil and seasoned with garlic, paprika, pepper, chilli powder, cayenne papperDynamic WU

Roll

Single leg bridge w/ knee hug

Scorpion

Lateral up and over

Alternating lunge w/tuck jump

PVC snatch balance

Line Drills

Power Skip

Backpedal

Carioca

Sprint

Bar/Skill Development

TBD

WOD:1RFT Cap-8min

400m run

20 Pull-ups

200m run

15 Burpees

Recovery: 3 minutes begins at the 8 min mark.  

Bonus Round: 1RFT: Cap-8min

Randy: (last completed 01-19-2010)

75 Power Snatches 75/55

http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.wmv

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Endurance: 20 minutes of:

1 minute on:1 minute off

Tuesday July 27, 2010

Strength:

5x5

Snatch Grip DL @ 5x70%

3x1

Clean & Jerk 1x80-1x85-1x90%

Endurance: Time Trial

Swim 1000y/m

Bike 15 miles

Run 5k

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