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Friday, 13 January, 2012

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Warm-up: 2 Rounds: 200 Meter partner med ball carry 10 Partner med ball squat throws 10 Partner med ball sit up throws Workout: 21-15-9 reps for time of: GHD Wall ball, 10 pound ball Wallball “2-fer-1s”, 20 pound ball Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06. Post time to comments. Powerlifting: A. Snatch- Find a 1RM; Rest as needed between efforts B. Clean- Find a 1RM; Rest as needed between efforts WOD Demo with CrossFit Santa Cruz – video [wmv] [mov] “Life As Rx Box Tour” with Alex Kurz, CrossFit Journal preview video [wmv] [mov]

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