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September 23, 2011

9/23 WOD: Power jacks

Endurance, Tournaments and the Paleo Diet. Reminder that we are meeting at Hart Park tomorrow morning, in the parking lot on the south end of the stadium. I will post an update on the schedule and/or on Facebook/Twitter if we have to do the WOD in the gym due to weather, etc. Otherwise, just meet there. The burpee penalty is still in effect if you're late! :)Individual Warm-up: Plank holdsWarm-Up: BWUStrength: Deadlift, 1) 5 x 40%, 2) 5 x 50%, 3) 5+ x 60%.WOD: 3 Rounds of40 mountain climbers, 30 power jacks, 20 toes to bar, 10 deadlifts (185/125), 5 wall climbsRecovery: Scorpion, supine, banded shoulder

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