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Saturday, November 9 2013

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WOD: Complete the following for time of: row/run 400m 20 pull-ups run/row 400m (opposite of last row/run) 20 pull-ups run/row 400m (opposite of last row/run) 20 kettlebell SDHP 32kg/24kg run/row 400m (opposite of last row/run) 20 kettlebell SDHP 32kg/24kg run/row 400m (opposite of last row/run) 20 KBS 32kg/24kg run/row 400m (opposite of last row/run) 20 KBS 32kg/24kg run/row 400m (opposite of last row/run) CFHSV Running & Endurance WOD: “Hank & Peggy Hill” 10 x hill repeats Walk down to start for recovery. Repeat. rest 3-5 minutes then, Run 2 miles meet at Cross Country Course at 8am: athletes will meet at the 1 mile marker on course. Please note this is not the 1 mile turnaround or the 2 mile turnaround signs. REMINDER: BBOLC is canceled today.

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