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Friday July 1, 2011

 

AM WOD times: unchanged and PM WOD: 3:30 ONLY

WOD: On the Minute

1 Power Snatch 135/95
Death By: 4 Count Mountain Climbers 

Saturday July 2, 2011

ONLY WOD of the DAY: 10:00am

Team WOD:

100 pull ups 

100 Sit ups

100 OHS 75/53

100 Power cleans

100 Burpees

100 Bar overs

Pairs can split up the reps any way they want but only one team member can be working at any one time.

Sunday July 3, 2011

No ECC WOD times for July 3, 2011

7:45am Endurance @ LAKE Q.

"Painted Rocks" @ NTC

Monday July 4, 2011

ONLY WOD of the DAY: 10:00am

Hero WOD: 2RFT

“BULL”

200 DU

50 Overhead squat 135/95

50 Pull-ups

Run 1 mile

Scaling Options: CrossFit Brand X

Big Dawgs: as Rx’d

The Porch:

Two rounds for time of:
200 Double-unders
50 Overhead squat 115/85
50 Pull-ups
Run 1 mile

Pack:

Two rounds for time of:
100 Double-unders
30 Overhead squat 95/65
30 Pull-ups
Run 1 mile

Puppies:

Two rounds for time of:
50 Single unders
15 Overhead squat 45/33
15 Jumping Pull-ups
Run 200m

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