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Wednesday March 30, 2011 

Jackie is taking the time to prep her meals-SMART! Complete the ladder: 10-9-8-7-6-5-4-3-2-1 

Pull-ups

Every time you break:

Even # sets = 1 Burpees

Odd # sets = 1 Star Jump

Break is defined as: Once the athlete has started the next set in the ladder-hands off the bar or any hanging from the bar without making an attempt to move your chin over the bar.

Sellout: time permitting

2x10 GHD Sit-ups

Nemo and Thais get their 1st Capoeria Belts. Check out Thais's blog for great pics and videos of this weekend's Capoeria event : http://ifyoudontuseityoullloseit.blogspot.com/2011/03/this-is-just-beginning.html                                                                                                                                                                                      

Thursday March 31, 2011

3RFT

5 Clean and Jerks 185/135

Grass Dash

1 minute recovery

2RFT

5 Front Squats 185/135

200 m Run

2 minutes recovery

5!

Wallball 20/16

OH Bar Sit-ups

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