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WOD – Sunday, January 22, 2012


WOD – Sunday, January 22, 2012

Warm-up: Run/Row 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 GHD sit-ups

Strength: Make-up Day or work on gymnastics skills


4 Rounds

Ski or Row 400m

15 Burpees

time domain: 14-18 minutes

Post time to comments.


I still need a load of volunteers.  Please consider helping if you can.  All volunteers get a shirt and lunch.  You can sign up for time slots or all day.  If you do both days then then you get a limited edition hoody.  If you become a certified judge you get a coupon for $55 inov8 blue f-lites.
Feb 11 & 12

click me to read up on the event and maybe volunteer or compete.


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