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Saturday, December 13 2014

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WOD: Complete the following for time of: 800m run 9-7-5 reps of: burpee pull-ups RX+ bar muscle ups squat snatch 115/80 RX+ 135/95 (55 and over 95/55) 800m run 9-7-5 reps of: burpee pull-ups RX+ bar muscle ups squat clean to overhead 115/80 RX+ 135/95 (55 and over 95/55) 800m run CFHSV Running & Endurance WOD: Complete the following for time of: Run 100m, rest 30 seconds Run 200m, rest 45 seconds Run 400m, rest 1 minute Run 800m, rest 2 minutes Run 1200m, rest 3 minutes Run 800m, rest 2 minutes Run 400m, rest 1 minute Run 200m, rest 45 seconds Run 100m meet at CFHSV at 8am

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