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| EC WORKING OUT IN OCEAN CITY, MD! |
* PERV SUNDAY WAS A GREAT TIME AS ALWAYS. THANKS TO SEAN ROGERS AND THE CIVILIAN MILITARY COMBINE COMING DOWN AND WORKING OUT W/ US!
** ANOTHER WEEK IS UPON US AND AS AL BUNDY WOULD SAY, "LETS ROCK!"
*** CROSSFIT KING OF ISLAND PARK WILL BE OPENING NEXT MONTH(HOPEFULLY)! DEMO WILL BEGIN THIS WEEK ALONG WITH ORDERING EQUIPMENT. GET READY FOR A 4,500 SQFT AWESOME FACILITY WITH THE WORKS!
WARM-UP
400M JOG
5 SIT TO STANDS
10 BACK SQUATS BAR
10 LIGHT KB SWINGS
27 WEIGHTED SITUPS (45/25)
DYNAMIC STRETCHES
STRENGTH
3-3-3-3-3 - BACK SQUATS
WOD
21-15-9
BOX JUMPS (30/24)
KB SWINGS (70/53)
SITUP TO STAND (YES THIS IS A NEW MOVEMENT)
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| RESULTS FROM 7/15/12 |
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