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Sunday, November 28, 2010

27
Nov

Sunday, November 28, 2010

Make-up Day!!!

Warm-up:  Run forward 100m, Run backward 100m, 50m walking lunge, 10 ring dips, 10 pull-ups, 10 sit-ups, 10 back extensions.

Skill:  Hollow Rock

Hollow Rocks, Jeff Tucker [wmv][mov] » Aug 11 08
Hollow Position, Gymnastics Cert, Roger Harrell [wmv][mov] » Apr 30 08

WOD:  Choose any WOD you missed this week and storm through for time!

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