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Saturday, December 20 2014

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WOD: A. In 10 minutes, build up to a 3RM deadlift B. Complete 4 rounds for time of: 400m run OR 500m row 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/155) 3 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) *can switch up the row and run throughout the WOD* CFHSV Running & Endurance WOD:

4 mile Time trial

4 mile time trial course will consist of:

Mile 1 run out to Leeman Ferry and turn left for left 1 mile route

Mile 2 is 4 laps around CFHSV track

Mile 3 is run out to Leeman Ferry and turn right for right 1 mile route

Mile 4 is 4 laps around CFHSV track

meet at CFHSV at 8am

REMINDER: Pull-up Workshop TODAY at 11am!

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