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Wednesday September 15, 2010

Living a Nightmare: Animal Factories in Michigan (24 minute video)

Notice: This Sunday the 19th there will only be an 8:30 am WOD. 

This will be our 1 year Anniversary WOD.  It will be a WOD @ East Rock Park. Or Come Run The 5 Mile East Rock Challenge @ 10:00am.  This is an ECC sponsored event so let's represent.  Race proceeds benefit The Connecticut Hospice. 

If you're not running you can still help out. Let us know TODAY and we will put you in contact with Joe Ricco the Race Director. 

Strength: 12 min

3x3 DL- 1@ 75%-1@ 80%-1 @ 87%

WOD: 7 RFT

5 Pull-ups

5 Toes to Bar

5 HSPU

Endurance

3x1min, 3x2min, 3x3min

Some great work for all our athletes to do:)

www.mobilitywod.com 

Thursday September 16, 2010

WOD: 18 min AMRAP

20 Double-unders (3x for singles)

10 Snatch balance 45/33

30 Bar lateral jumps (bare bar on ground)

Sell-out:

2x1min Row for cal

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