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Saturday, August 23 2014

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WOD: Complete the following for time of: row or run 1200m 40 KBS 24kg/16kg RX+ 32kg/24kg run or row 1200m (opposite of last) 40 WBS 20/14 10′ row or run 800m (opposite of last) 40 pull-ups run or row 800m (opposite of last) 40 burpees CFHSV Running & Endurance WOD: Decreasing Distance Pace and Speed Training: run 1.5 miles at 90% pace rest 4 minutes run 1 mile at 95% pace rest 3 minutes run 800m at 100% pace meet at CFHSV at 8amReminder: Mobility and Movement Clinic today at 11am! Counts as a regular visit for Gold and Silver Members, Bronze Members $15.

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