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Friday September 3, 2010

Just a reminder ECC is CLOSED Monday September 6th, 2010 for the New Haven Road Race

FreeStyle WOD: 3RFT

5 “L” Pull-ups

20 KBS 55/35

4 “L” Pull-ups

15 KBS

3 “L” Pull-ups

10 KBS

2 “L” Pull-ups

5 KBS

Sell-out: 3x15

Ring Rows

DB Push-press

Endurance WOD : 6am @ the Box

From Coach Kimmie:

SSPPPRRINNTTSS.........Wooo Hooo...Short & Sweet :)
Short Course 10 x 10 Seconds Running, 50 Seconds Rest
Intermediate Course 12 x 10 Seconds Running, 50 Seconds Rest
Long Course 15 x 10 Seconds Running, 50 Seconds Rest

If you are running the New Haven Road Race on Monday, 5k or 20k, you can still run this workout, if you have only ran one other day this week. If you ran Wednesday & another day, then you done until Monday. If you only ran Wednesday, you can run tomorrow.

Erin's leaving for Cali soon :(

Saturday September 4, 2010

Hero WOD: 30 min AMRAP

“McGhee”

5 DL 275/185

12 Push-ups

9 Box Jumps 24/18

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