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Thursday, February 24, 2011

FrostFit

If doing session two:
a. it is not an “extra” session for those of you who are 3/week
b. please do not sign up, just show up when you like (EXCEPT during OnRamp from 6:00 – 7:00 PM)
c. bring a watch or plan to use the analog clock on the wall
d. this is not a “coached” session

If you need to do session two at home, then sub air squats, lunges, running, kettlebell swings, whatever works.

Session One
A1. Front Squat @ 30X0; 2-3 x 3 sets; rest 10s
A2. 15-25 Unbroken Chin-ups x 3 sets; rest 240s
B. 75 GHD Situps for time

For A2, if you beat your hands up last week, do AMRAP(-1) strict pullups @ 41X0.

Session Two (in Room B)
3 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 2x work time

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