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Friday 12-17-2010

17
Dec

Friday 12-17-2010

“Baseline”
For time:
500m Row
40 Squats
30 Abmat sit-ups
20 Push-ups
10 Pull-ups
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Great extension on the sumo deadlift high-pull, Sharla
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EVERYONE is doing the “Baseline” W.O.D. today with strength work.  If you cannot make it today, you will be doing it Saturday morning. This WOD is very important as we will use it every 8 weeks to asses your fitness level.
After completing “Baseline,” what category do you fall into?  Which of the 10 General Physical Skills must you improve?  What else can you do to increase your work capacity??
Beginner: 8:00+ minutes
Intermediate: 5:30-8:00
Advanced: 4:00-5:30
Elite: sub 4:00
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HOLIDAY SCHEDULE AT ALPINE
No Classes: Friday Dec 24th, Saturday 25th, and Monday 27th.
WE WILL STILL BE POSTING DAILY WORKOUTS YOU CAN DO AT HOME SO DON’T THINK YOU’RE OFF THE HOOK!  =P