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Wednesday August 10, 2011

Notice: Next Monday August 15th, there will only be 5:30 & 6:30 am/pm WOD times

WOD: 3RFT

10 Dumpster 2 Dumpster

20 T2B

30 KBS

Sellout: 2x20

GHD hip & back ext.

Thursday August 11, 2011

Notice: Next Monday August 15th, there will only be 5:30 & 6:30 am/pm WOD times

Strength: 3x 1-3-5

1 Press @ 85%

3 P. Press

5 Split Jerk

After each triplet 10 burpees

Notes:

*2min recovery after burpees

**1-3-5 are done as a set of  9 reps

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