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10/17/2011

Tuesday

Tuesday Run Club: 630 PM at Jefferson Playground track on river road. Come learn proper running form and get a challenging Run Wod! Sign up on the Class Sign up page. Cost is 5 dollars per class. When you sign up, you will pay 20 dollars for a package, but you can use them for any Tuesday run within the year.

Warm Up:
400m Run: start slow and get faster with each 25 steps
20 Banded side Steps
20 Banded Good mornings
10 Wall Squats
15 Jump Squats
15 30" Box Jumps

Strength: Back Squat
2x5, 1x5 +
If you got more than 5 on your last set last week, try going up 5 or 10lbs. Use same weight for all sets.

WOD: On the minute for 10 minutes
3 burpees
1 Heavy Deadlift

Courtesy of Elana:

Marcelle

10/17/2011 02:05:09 pm

As of now I'm the only one signed up for the Running WOD. This might be the only time I come in first in a WOD!! Haha

Aaron L

10/17/2011 05:53:03 pm

Haven't been in recently because I think I have tendonitis in my right elbow! Did Angie on Friday and blew a gasket. It sucks ... but I may come in for squatting tomorrow.

Elana

10/17/2011 11:02:17 pm

Where are all the Paleo Challenge people

See reality check #98

https://www.facebook.com/photo.php?fbid=162040737222879&set=a.116958781731075.23346.109200309173589&type=1&theater

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