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July 31, 2011

8/1: First official Badger CrossFit WOD

The first four Elements classes are full! Sign-up now for the next Elements Course, starting August 15Group Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. (AKA Badger Warmup) Part 2: 20-snatch grip dead-lifts, 20-power snatches.Individual Skill/WU: 20 pull-ups.Strength: Deadlifts 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%WOD: Three rounds:400m run, 30-KB Swings, 15-burpeesRx: 55/35# Beginner: 35/15#Recovery: Supine back stretches, banded hamstring stretches.FB-Album[172112879528048]

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