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30/30 Club

27
Nov

30/30 Club

Volunteers still needed for the Carolina Fitness Challenge on December 11th!
Sign up sheets are on the whiteboard at the gym!

WOD for Sunday 112810 — – Click Here For Today’s Schedule 
Handstand Pushups

5 sets for max reps
–Rest–
For Time:
30 Back Squats (1x Bodyweight)
Run 400m
30 Burpees

Post Metcon Time to Comments
For the strength segment, perform 5 sets of Handstand Pushups for max reps.  If you can’t do handstand pushups, do modified for max reps.           

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011

He’s four!
[youtube]http://www.youtube.com/watch?v=f7RpouRAu2M[/youtube]

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