April 30, 2013

CONGRATS TO:

BRIAN AND MERISA DOWNS FOR TAKING 2ND PLACE

IN THE CF SURF CITY CIVIL WAR, COUPLES COMPETITIONS.

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STRENGTH WOD:

20 Minute EMOM (Every Minute On the Minute)

Even Minutes: 5 Deadlifts (70-80% of 1RM)

Odd Minutes: 15/10 Hand Release Push-Ups

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CONDITIONING WOD:

Max Effort: 1 Mile Run or 2000m Row