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Wednesday, October 24, 2012

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Warm up: 2 rounds 200m run 6 burpees *review and practice all movements in WOD* WOD: For time: 25 walking lunge steps 20 pull ups 50 box jumps 20″ 20 double unders 25 ring dips 20 KTE 30 KBS 32kg/24kg 30 sit ups 20 DB hang squat cleans, 35#/25# 25 back extensions 30 WBS 20#/14# 3 rope climb accents 15′ WOD Demo with Chris Spealler – video [wmv] [mov] [HD mov] Extended Workout Footage – video [wmv] [mov] [HD mov] From the Vault: WOD Demo, July 12th, 2007 – video [wmv] [mov] Powerlifting: A. Spend 20minutes finding a 1RM high bar back squat B. Spend 20minutes finding a 1RM weighted pull up C. 1 x max reps strict pull ups REMINDER! Upcoming events this weekend at CFHSV!! Saturday, 9am: Barbells for Boobs “Amazing Grace”! Preregister online and sign up on MBO!! Sunday, 1pm: Kettlebell workshop with coach Dennis Berry! Sign up on MBO!!

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