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October 29, 2013

Get those hips mobilized by spending a few minutes with John’s weekly video.

This Thursday, wear your Halloween Costumes to WOD!! It’s going to be a fun one!

Screen Shot 2012-10-30 at 9.32.37 AM

1) 3 rounds not for time:
5 hand stand push ups
12 toes to bar

2) Complete as many rounds as possible in 10 minutes of
Row 250
Run 400m

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run-  2 x 800m + 400m. Rest 2 minutes
Bike – 45 minutes
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