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Wednesday August 11, 2010

Kimmie Herding up her Endurance WOD Victims

Endurance WOD: w/ Coach Kimmie @ 6:00am*

Rhabdo

Strength: OHS

5 reps @ ½ BW

On the minute for 5 minutes

Jenn

WOD: 5RFT

3 Power Cleans 155/105

2 Front Squats

1 Jerk

Jill showing what she thinks of speed work

Endurance: Alternating Intervals *

SC 4x, IC 5x, LC 6x

(1 min on : 3 min off alternating with 3 minutes on : 1 min off)


Thursday August 12, 2010

Remember: there is NO longer a 7:30 am class

WOD: 10min AMRAP

Lil Mary

5 HSPU

10 Pistols (5ea)

15 Pull-ups

Sell out: 3x10

GHD Sit-up and Heavy KBS: any order

Endurance:

3x2 min, 1x5 min, 3x90 sec: DONE

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