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Tuesday, March 1, 2011

WOD/Monday Nights/Correction

ATTENTION!!!!! Monday nights (5:30pm) classes will be canceled until further notice! If you show up you will be dismissed and not allowed to workout.

Correction! Open Gym is MONDAY-THURSDAY but we will have a FRIDAY AFTERNOON CLASS AT 5:30pm!

WOD: For time...
Run 800m
Double Unders:50-40-30-20-10
Pull-Ups: 25-20-15-10-5
Row 500m

9x3 Weighted Dips (3-1-0-1)
9x3 Weighted Pull-Ups (5-1-0-1)
WOD: 7 Rounds
3 Weighted Pull-Ups
5 Push-Press
7 Hand-Release Push-Ups

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