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WOD – Sunday, December 11, 2011

10
Dec

WOD – Sunday, December 11, 2011

Warm-up: Run 400m, 10 squats, 10 pull-ups, 10 push-ups, 10 sit-ups,10 back extensions, 30 second Samson Stretch

Skill: Double Unders – There will not be any strength work for the next 3 days.  Wednesday will be a Crossfit Total

Double-Unders (Brendan Gilliam demo) [wmv][mov]
Double Unders [wmv]

WOD:

“Annie“
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Time domain:  4-7 minutes
Compare to:  July 29, 2011 [prevpost=9453]
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Coaches Wyndi and Steve with Steve's wife Sabina at the Sofge house for The Garage Christmas Party!

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