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Tuesday July 5, 2011

Who's camping this weekend? We are heading to Kettletown on Friday in the PM.  Stay for the weekend or just come and hangout for the day.  Post to comments, if you plan on attending. 

ECC and friends at Lake Q.

Roller – rd 1 only

VMO & Adductors

TFL

Gastroc

“Core” Movements

Supine Bridge

Cobra

Active and Reactive Movements

Banded Hamstring / Biceps Femoris Stretch

Banded Kneeling Hip Flexor Stretch

*Hops

Power Step-up

Jon scaling up on Lobster consumption

Reminder: One Early A.M. WOD @ 6:00am -combined 530am, Endurance, and 630am

Buy-in: KBS

Pick 1

70pd-35/20reps

55pd-50/35

35pd-65/50

20pd-80/65

6:00am: everytime the KB is put down 400m Run

WOD: 10min AMRAP

2-Jerks 135/95

Grass Dash

Wednesday July 6, 2011

Lindsay PR'd @ Maine's 10k on the 4th

Strength: 6x3

Back Squat

2 sets @ ea of the following: 80, 85, 87% of 1RM

Sellout: 100 DU

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