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Monday Aug 9th 2010

NO 730am CLASSES

Katie said she was camping???? How's everyone doing with the challenge? Sound off!

Dynamic WU

Prone Thoracic Rotation

Step to balance

Butt Kicks

High Knees

Power Skip

Elicia

Skill Work

Pistols (M-W-F)

Kneeling Muscle-up (T-H-S)

Clean Drops w/ PVC

Strength: Back Squat

15 min Cap

3x5 between 75-82% of 1RM

WOD: 3RFT: Full movements

5 Snatch 95/65

3 Clean & Jerk

1 OHS

Tuesday August 10, 2010

Strength: 15 min Cap

Front Squat 2x5, 1x3

WOD: 3RFT: 8 min Cap

4 S-2-OH 155/105

3 Dead hang Pull-ups

200m Run

Endurance: all sports

3x7 min : 3 min rec

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