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October 2010

2010-10-30

Warm Up CFWUx2 Skill OH Squat WOD AMRAP 20 Min of: 10 Wall Balls 20# 10 Ab mat 10 Supermans Completed 10 Rounds (2 rounds GHD)

2010-10-28

Warm Up Run 400 Meters 10 box jumps 15 wall balls 20 Supermans 25 Abmat Sit ups Skill OH squat WOD “JT” 21-15-9 reps for time of: Hand Stand Push Ups Ring Dips Push Ups Time: 15:17 Red dips, blue/pink HSPU

2010-10-26

Warm Up Row 500 meters 10 Med ball Cleans 10 HSPU 10 GHD Situps 10 back extensions Skill Overhead Squat WOD 10 Wallball shots 20/15# 10 Pull ups Time: 11:57 20#/blue, green bands

2010-10-25

Warm UP CFWUx2 Skill Overhead Squat Mobility WOD Wall Squat Hip opener Arm band Top 2 Rips WOD 21-15-9 135/95# Deadlift 75/55# Overhead Squat Time: 8:56  95#/55#