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SEPTEMBER 2011

09/29/2011 RUNS WITH BALLS CFS WOD Friday Sept 30, 2011 OHS 10-8-5-3-1-1 then... 1 mile run w/ medicine ball (20/14) Alpha: 30/20 Posted on 09/29/2011 at 07:28 PM | Permalink | Comments (2) | TrackBack (0) 09/28/2011 Tiger Balm CFS WOD Thursday Sept 29, 2011 Partner WOD 400 meter plate run (45/25) 40 squat clean (load bar with plate from run) 400 meter plate run (25/10) 60 Deadlifts (add plates from second run to bar) 400 meter run 80 pullups *Both team members run, only one athlete can work at a time on bars, reps can be spilt anyway. Posted on 09/28/2011 at 06:34 PM | Permalink | Comments (1) | TrackBack (0) 09/27/2011 BAND-AID CFS WOD Wednesday Sept 28, 2011 "Wilmot" Six rounds for ti

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