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Monday March 14, 2011

Thanks again to all those athletes that took part in making Saturday's ECC 5k a great day. 

Jill's dish-bison w/spinach, mushrooms, pesto and a sprinkle of blue cheese

WOD: Each for time

15 C&J 135/95

2 min rest

7 Rounds

5 Pull-ups

10 Push-ups

15 Squats

3 min rest

30 P. Snatch 75/55 

Watch this video and refresh your rolling skills.

Tuesday March 15, 2011

Buy-in: For Time

4x10

Weighted Sit-up 45/25 arms locked out

WOD: 8 min AMRAP

20 KBS 55/35-No Drop

10 Mid-thigh to High Pulls

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