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Old 07-23-2005, 05:24 PM   #1
Tom Brose
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Join Date: Mar 2005
Location: Washington   DC
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We had a beatiful day, clear skies and the temp dropped below 90. 10 people came out to the memorial bridge, including someone who saw my previous posts and PMed me.

Began with Tabata b2b squats (4 rounds each), pushups and situps.

partnered up for 20 KB swings/ 2 stair runs each x5 for time

Ball slams (men 30 lb, women 18lb ball)/ push presses x3

then various hops/lunges up the stairs x4

KB rows/ HSPU practice
partner dragon flags
4x10 situps (semi-Janda? heels pulling into steps.

1:05 to complete.

http://www.crossfit.com/discus/messages/3499/12170.jpg
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Old 07-23-2005, 05:31 PM   #2
Jeff Martin
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Location: Ramona  Ca.
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Looks like fun. Great group.
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